Hips do not fully lift off the mat
Lateral core and shoulder cannot support the full hip lift; build with a bent-knee regression.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Pilates · Core
Side Bend (Pilates)
Coaching cues
- Sit on one hip; hand on the mat; legs stacked or staggered to the side
- Press into the hand and lift the hips — body forms a diagonal arc
- Top arm arches overhead; hold and breathe
- Lower and repeat; switch sides
Common faults 2
Supporting shoulder shrugs toward the ear
Upper trap elevates; serratus and lower trap should stabilize the arm.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗