Hips rock side to side
Pelvis rotates instead of the thoracic spine; obliques miss the load.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Seated Med Ball Rotation
Coaching cues
- Sit with knees bent; lean back slightly — 45° torso angle
- Rotate the ball side to side; touch it to the floor beside each hip
- Hips stay still — only the trunk rotates
- Controlled tempo — feel the obliques load on each side
Common faults 2
Trunk collapses — no control of the lean
The 45° lean is lost; hip flexors hold the position instead of abs.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗