Knees splay out or cave inward
Place a block between the knees to maintain alignment.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Lower Body
Bridge Pose (Setu Bandha)
Coaching cues
- Lie supine; knees bent; feet flat and hip-width; arms at sides
- Press the feet into the mat and lift the hips — squeeze the glutes
- Optionally clasp the hands under the back and roll the shoulders under
- Hold 5 to 10 breaths; lower with control
Common faults 2
Lower back hyperextends at the top
Erectors take over from the glutes; the spine extends past neutral.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗