Hips sag (anterior pelvic tilt)
Lower back drops; abs disengage.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollTFL & hip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Plank
Coaching cues
- Elbows under shoulders, forearms parallel
- Posterior pelvic tilt — ribs stacked over pelvis
- Glutes & quads engaged; rigid plank line
- Breathe — don't hold your breath
Common faults 4
Hips piked (too high)
Hips ride above shoulder line — more downward dog than plank.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗Foam RollLats↗StretchLat stretch (kneeling overhead)↗Shoulders shrug to ears
Upper traps over-engaged; neck shortens.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Forward head
Chin juts forward, eyes look ahead instead of at the floor.
Overactive muscles
SCMScalenesSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗