Hips drop — body sags
Core fails; hip flexors disengage from the plank position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Pull · Upper Body
Ring Row
Coaching cues
- Rings at hip height; lie under them — body rigid, heels on floor
- Pull chest to rings; elbows track at ~45°
- Rotate rings out at the top — shoulder external rotation
- Lower under control; full extension at the bottom
Common faults 2
No external rotation at the top
Rings stay neutral; infraspinatus and teres minor underactivate.
Overactive muscles
Pec majorPec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗