Hips rock side to side on each arm change
Anti-rotation core fails; pelvis shifts with each arm transition.
Overactive muscles
TFLObliquesQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Plank to Push-Up
Coaching cues
- Start in a forearm plank; push up to a hand plank one arm at a time
- Return to the forearm plank one arm at a time
- Hips stay level — no rocking with each transition
- Alternate the leading arm each rep
Common faults 2
Hips pike up during the push-up phase
Body rises to make the push-up easier; plank integrity is lost.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗