Lower back peels off the mat on the extension
Core cannot hold the imprint when arms and legs extend simultaneously.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Double Leg Stretch
Coaching cues
- Lie supine; both knees hugged to the chest; head and shoulders lifted
- Inhale and reach both arms and legs long — arms overhead, legs at 45°
- Exhale and scoop in; circle the arms back to hug the knees
- The scoop on the exhale is the key — lower back stays imprinted
Common faults 2
Legs extend too low
At too low an angle the hip flexors dominate; raise the legs higher.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗