Hips rotate toward the reaching side
Oblique anti-rotation fails; pelvis twists with the arm.
Overactive muscles
TFLObliquesQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Core · Core
Plank Reach (Arm Extension)
Coaching cues
- Forearm plank; brace core before extending one arm forward
- Reach fully — arm parallel to the floor
- Hips stay level; no rotation or sagging
- Return; alternate sides slowly
Common faults 2
Lower back sags during the reach
Anterior core loses tension when the arm is extended.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗