Trunk rotates forward during bend
Body turns rather than bending laterally, targeting obliques instead of QL.
Overactive muscles
ObliquesHip flexor complex
Corrective work
Foam RollHip flexors / TFL↗StretchSupine QL stretch (windshield wiper)↗Mobility · Core
Standing Lateral Bend QL Stretch
Coaching cues
- Stand with feet hip-width; raise one arm overhead and reach laterally
- Allow the hip on the reach side to shift out slightly — counterbalance
- Feel the stretch from the hip crest to the lower ribs on the working side
- Keep both feet firmly planted and avoid forward trunk lean; hold 30–45 s
Common faults 2
Opposite hip hikes
Contralateral QL elevates the pelvis to compensate, reducing ipsilateral stretch.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQL / lumbar region↗Foam RollTFL↗StretchSupine QL stretch↗