Hips rotate on the reach
Anti-rotation core fails during the single-arm hold at the top.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Push · Upper Body
Push-Up with Reach
Coaching cues
- Perform a push-up; at the top extend one arm straight forward
- Hold 2 seconds; return the hand; perform the next push-up
- Hips stay level on every reach — anti-rotation demand
- Alternate the reaching arm each rep
Common faults 2
Hips sag during the push-up phase
Core loses the plank between reps.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗