Glutes tighten and hips rise
Gluteal contraction compresses the lumbar rather than letting it extend.
Overactive muscles
Gluteus maximusHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Core
Prone Press-Up (Lumbar Extension Stretch)
Coaching cues
- Lie face down; place hands under the shoulders
- Press the upper body up — lower body stays relaxed on the floor
- Extend through the lower back; breathe into the front of the spine
- Hold 20–30 seconds; repeat 5–10 times
Common faults 2
Elbows don't fully extend
Partial press-up reduces the lumbar extension range achieved.
Overactive muscles
Pec majorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗