Pelvis rotates backward
Hips roll posterior to get more ROM, bypassing true TFL/IT band stretch.
Overactive muscles
Hip flexor complexTFL
Corrective work
Foam RollTFL / IT band↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Side-Lying TFL / Hip Abductor Stretch
Coaching cues
- Lie on your side with hips stacked; bottom leg slightly bent for stability
- Allow the top leg to drop behind the bottom leg toward the floor — adduction stretch
- Avoid rotating the pelvis; keep hips perpendicular to the floor
- Hold 30–60 seconds; breathe and let the outer hip relax progressively
Common faults 3
Top foot internally rotates
Toes turn down toward floor, shifting tension to piriformis rather than TFL.
Overactive muscles
PiriformisHip external rotators
Corrective work
Foam RollPiriformis / glutes↗StretchSupine piriformis stretch (figure four)↗Knee bends during drop
Hamstring tightness prevents full leg extension, shortening the stretch lever.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchSupine hamstring stretch↗