Hips sag on the circles
Anterior core loses tension with the elevated foot demand.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Stir the Pot — Advanced (Feet Elevated)
Coaching cues
- Feet on a bench; forearms on stability ball — plank position
- Make controlled circles with the forearms on the ball
- Resist all movement at the hips — pelvis stays completely still
- Small circles; quality over range
Common faults 2
Hips sway side to side
Lateral core fails under the elevated instability challenge.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗StretchQL side-bend stretch↗