Trunk leans forward
Hip flexors on the stretching side prevent the upright position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Standing Quad Stretch
Coaching cues
- Stand on one leg; pull the same-side heel toward the glute
- Stand tall — don't lean forward or arch the lower back
- Squeeze the glute of the stretching leg to deepen the hip flexor component
- Hold 30–60 seconds each side
Common faults 2
Knee rotates outward
TFL and external rotators compensate for tight rectus femoris.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗