Lower back sags at end range
Anterior core fails; lumbar drops below neutral.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Swiss Ball Rollout
Coaching cues
- Kneel; forearms on the ball; roll the ball forward
- Body extends as the ball moves — anti-extension core challenge
- Keep the lower back neutral throughout
- Roll back using abs and lats together
Common faults 2
Hips sit back to end the set
Body retreats into a child's pose to avoid the anti-extension demand.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗