Momentum swings the body up — no control
The controlled roll-up through spinal articulation is replaced by a swing.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pilates · Core
The Teaser
Coaching cues
- Lie supine; legs in tabletop or extended at 45°
- Roll up and raise the legs simultaneously — body forms a V balance
- Arms reach forward parallel to the legs; hold for a breath
- Roll back down with control — spine articulates on the descent
Common faults 2
Cannot hold the V — legs drop immediately
Hip flexor and core strength insufficient to maintain the balance position.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗