Hips pike up under the load
Body raises the hips to reduce spinal load — core loses the challenge.
Overactive muscles
Latissimus dorsiHip flexors
Corrective work
Foam RollHip flexors↗Foam RollLats↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Weighted Plank
Coaching cues
- Standard forearm plank with plate on the back
- Partner places weight at mid-back — keep breathing
- Posterior pelvic tilt; ribs down; glutes and quads engaged
- Maintain position for time — no compensations
Common faults 2
Lower back sags
Anterior core fails under the added load.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗