Hip drops on the reach-under
Lateral core fails during the rotational demand.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Side Plank with Reach-Under
Coaching cues
- Side plank position; top arm extended to the ceiling
- Rotate the top arm under the body — thoracic rotation
- Return the arm to the ceiling; maintain the plank throughout
- Hips stay elevated; no sagging on the rotation
Common faults 2
Minimal thoracic rotation — just the arm moves
Thoracic stiffness; shoulder moves without spinal rotation.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗