Hips roll backward
Pelvis tips back to gain apparent range, bypassing true adductor length.
Overactive muscles
Hip flexor complexTFLObliques
Corrective work
Foam RollHip flexors↗Foam RollTFL↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Side-Lying Adductor Stretch
Coaching cues
- Lie on your side; bottom leg straight, top leg bent with foot flat on the floor in front
- Slowly lower the bottom (straight) leg toward the floor, leading with the inner thigh
- Keep hips stacked — do not roll backward to compensate
- Hold at end range; breathe and allow the inner thigh to relax with each exhale
Common faults 3
Leg internally rotates during lowering
Foot and knee turn in, shifting tension away from the adductors to hip rotators.
Overactive muscles
TFLVastus lateralis
Corrective work
Foam RollTFL / IT band↗Foam RollLateral quadriceps↗Stretch90/90 hip stretch↗Neck or shoulder strains to compensate
Upper body tenses as hip ROM is insufficient; cervical spine loads unnecessarily.
Overactive muscles
Upper trapeziusLevator scapulaeSCM
Corrective work
Foam RollUpper traps↗StretchNeck side stretch (upper trap / levator)↗StretchChin tucks↗