Trunk rotates instead of laterally flexing
Movement is in the wrong plane; obliques don't get the lateral stimulus.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchQL side-bend stretch↗Core · Core
Dumbbell Side Bend
Coaching cues
- Stand holding a dumbbell in one hand; feet hip-width
- Let the weight pull the trunk into lateral flexion — controlled
- Actively resist with the opposite oblique
- Use both directions: weighted side and unweighted side
Common faults 2
Hip shifts away from the weight
QL and lateral hip drive the movement instead of the obliques.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗