Hips sag (lumbar hyperextension)
Lower back drops below plank line; abs disengage.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollTFL & hip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Push-up
Coaching cues
- Rigid plank — head, hips, heels in line
- Hands under shoulders, slight elbow tuck (~45°)
- Scapula moves with the body — protract & retract
- Chest to the floor; full lockout at top
Common faults 3
Elbows flare to 90°
Upper arms perpendicular to torso — stresses anterior shoulder.
Overactive muscles
Pec majorAnterior deltoidUpper trapezius
Corrective work
Foam RollPectorals↗Foam RollUpper traps↗StretchDoorway pec stretch↗Forward head, rounded upper back
Head juts forward, thoracic spine rounds.
Overactive muscles
SCMScalenesPec minorLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchSCM / scalene stretch↗StretchPec minor stretch↗