Lower back arches at the top
Lumbar hyperextension replaces glute-driven hip extension.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Prone Hip Extension (Off Bench)
Coaching cues
- Lie face down; hips at the edge of the bench; legs hanging
- Squeeze glutes; raise both legs to hip height — no higher
- Posterior pelvic tilt throughout — ribs down
- Lower under control; repeat
Common faults 2
Legs splay outward on the raise
Hip external rotators dominate; glute max underactivates.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗