Lower back arches away from the floor
Hip flexors pull the pelvis anterior; hamstrings can't fully lengthen.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Lower Body
Supine Hamstring Stretch (Legs Up the Wall)
Coaching cues
- Lie on your back with hips close to a wall; legs extended up the wall
- Let gravity do the work — relax into the stretch
- Flex the feet; feel the stretch behind the thighs
- Hold 2–5 minutes; adjust hip distance from the wall for intensity
Common faults 2
Legs fall away from the wall
Hamstrings too tight to maintain the elevated position.
Overactive muscles
Hamstrings
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗