Lower back lifts off the floor
Hip flexors pull the pelvis as the legs are drawn toward the chest.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Supine Piriformis Stretch (Figure Four)
Coaching cues
- Lie on your back; cross one ankle over the opposite knee
- Pull both legs toward the chest — feel the deep glute stretch
- Flex the foot of the crossing leg to protect the knee
- Hold 30–60 seconds each side
Common faults 2
Crossed foot is plantar-flexed
Knee of the crossing leg is exposed to rotational force without foot flexion.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗