Lower back arches off the mat
Extended leg drops too low; hip flexors overpower the core.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
Single Leg Stretch
Coaching cues
- Lie supine; head and shoulders lifted; one knee pulled to the chest
- Opposite leg extends long at 45°; hands on the shin of the bent knee
- Switch legs in a continuous alternating pattern — exhale on each switch
- Keep the lower back imprinted into the mat throughout
Common faults 2
Neck strains on every switch
Head and shoulders drop and rise with each leg change.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗