Hips sag or pike
Core cannot maintain the plank under the added instability.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Swiss Ball Plank
Coaching cues
- Forearms on the stability ball; body in a plank position
- Brace hard — the ball demands more anti-rotation and stability
- Make small circles or figure eights for added challenge
- Maintain level hips and a neutral spine throughout
Common faults 2
Shoulder shrug — neck compresses
Upper traps brace against the ball instability.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗