Spine rounds forward
The hinge isn't from the hip — the stretch moves to the lower back.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Mobility · Lower Body
Seated Glute Stretch (Chair Pigeon)
Coaching cues
- Sit tall; cross one ankle over the opposite knee
- Hinge forward from the hip — feel the glute and piriformis stretch
- Keep the foot flexed; don't let the crossed knee drop
- Hold 30–60 seconds each side
Common faults 2
Crossed knee drops laterally
External rotation collapses; the glute stretch is reduced.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗