Lower back rounds to reach the foot
Hip mobility is insufficient; spine flexes to compensate.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Mobility · Lower Body
Standing Hamstring Stretch
Coaching cues
- Place one heel on a low surface; stand tall
- Hinge at the hip — lean the torso toward the elevated leg
- Keep the spine neutral — don't round the back
- Hold 30–60 seconds each side
Common faults 2
Planted knee locks out completely
Hyperextended stance knee under the hamstring stretch load.
Overactive muscles
GastrocnemiusQuadriceps
Corrective work
Foam RollCalves↗StretchWall calf stretch↗