Hip rotates toward the rowing side
Anti-rotation core fails under the combined plank and row demand.
Overactive muscles
TFLObliquesQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Single-Arm Plank Row (TRX / Ring)
Coaching cues
- Plank position holding a TRX or ring handle with one hand
- Row the handle to the hip while maintaining a perfect plank
- Hips stay completely level — anti-rotation demand is extreme
- Lower under control; alternate arms each rep
Common faults 2
Body sags during the row
Core loses the plank when one hand is off the floor.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗