Hips rotate toward the lifting leg
Pelvis rotates to assist the raise; anti-rotation core fails.
Overactive muscles
TFLObliquesQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Plank with Leg Lift
Coaching cues
- Forearm plank; brace hard before lifting the leg
- Raise one leg to hip height — straight leg, no rotation
- Hold 2 seconds; lower under control
- Alternate sides; maintain perfect plank position throughout
Common faults 2
Lower back arches on the lift
Erectors assist the hip extension; anterior core disengages.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗