Hips rotate dramatically on the knee drive
Core anti-rotation fails as the knee comes forward.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Push · Full Body
Spiderman Push-Up
Coaching cues
- Standard push-up; as you lower bring one knee to the same-side elbow
- Return the foot; press up; alternate sides
- Combines chest strength with hip flexor mobility and core rotation
- Keep the hips level — no rotation on the knee drive
Common faults 2
Knee doesn't reach elbow height
Hip flexor mobility restricts the full knee drive range.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗