Hips rotate dramatically toward the support side
Anti-rotation core fails completely under the unilateral load.
Overactive muscles
ObliquesTFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
One-Arm Plank
Coaching cues
- Push-up plank; remove one hand — place it on the lower back
- Feet wider than hip-width for stability
- Hips stay level — massive anti-rotation demand
- Hold for time; switch arms
Common faults 2
Support shoulder shrugs
Upper trap braces rather than serratus and lower trap stabilizing.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗