Hips tilt with each kick
The pelvis should stay level; tilting means the hip flexor is not stabilizing.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Single Leg Kick (Prone)
Coaching cues
- Lie prone; prop up on the forearms — sphinx position; legs together
- Kick one heel toward the glute twice with a quick pulse
- Switch legs alternately; maintain a lifted chest throughout
- The kicking leg works the hamstring; the lifted trunk works the spine extensors
Common faults 2
Chest sags between kicks
The spine extension hold must remain active throughout the series.
Overactive muscles
Pec majorLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchDoorway pec stretch↗