Lower back arches off the mat
The hip flexors overpower the core; raise both legs higher to reduce the lever.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Scissor Kicks
Coaching cues
- Lie supine; both legs extended; lower back pressed into the mat
- Raise one leg to 45 degrees while the other hovers just above the floor — scissor them
- Keep the lower back from peeling off the mat; breathe continuously
- The closer the legs are to the floor the harder the core works
Common faults 2
Legs barely move — only a few inches of scissoring
A full range of motion through the scissor motion increases the training stimulus.
Overactive muscles
Hip flexorsRectus femoris
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗