Hip hikes on the working side
Pelvis elevates instead of shifting laterally, bypassing TFL length.
Overactive muscles
Quadratus lumborumObliques
Corrective work
Foam RollQL / lumbar region↗StretchThoracic side stretch↗StretchLateral trunk stretch↗Mobility · Lower Body
Standing TFL / IT Band Cross Stretch
Coaching cues
- Stand tall, cross the target leg behind the standing leg
- Lean your hips away from the target side — create a C-curve with the body
- Reach the ipsilateral arm overhead and laterally to deepen the lateral line stretch
- Hold 30–60 seconds; keep both feet flat and hips level
Common faults 3
Knee of crossing leg bends
Bent knee shortens the IT band lever, reducing stretch effectiveness.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchStanding hamstring stretch↗Forward trunk lean
Chest falls forward instead of staying stacked, shifting load off the TFL.
Overactive muscles
Hip flexor complexErector spinae
Corrective work
Foam RollHip flexors / TFL↗StretchKneeling hip flexor stretch↗