Hips sag during circles
Anterior core loses tension as the arms move.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Stir the Pot
Coaching cues
- Forearms on stability ball, body in a plank — rigid line
- Brace hard; make small controlled circles with forearms
- Resist all movement at the hips — pelvis stays completely still
- Keep circles small; quality over range
Common faults 3
Hips sway side to side
Lateral core fails; hips shift with the arm circles.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗Foam RollTFL↗StretchQL side-bend stretch↗Shoulders shrug / neck strains
Upper traps brace instead of the core.
Overactive muscles
Upper trapeziusLevator scapulaeSCM
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗StretchSCM / scalene stretch↗