Hips rotate toward the working side
Pelvis tilts; the working glute never reaches full contraction.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗Hinge · Lower Body
Single-Leg Hip Thrust (Barbell)
Coaching cues
- Upper back on bench; bar padded across one hip; one leg extended straight
- Drive through the flat foot — single leg does all the work
- Squeeze the glute hard at the top; hips stay level — do not rotate
- One of the most effective unilateral glute exercises for strength and hypertrophy
Common faults 2
Lower back hyperextends at the top
Erectors extend past neutral; maintain posterior pelvic tilt at lockout.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗