Standing hip drops — not stacked
Glute med of the stance leg fails; the lifted hip must open toward the ceiling.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Full Body
Half Moon Pose (Ardha Chandrasana)
Coaching cues
- From Triangle; shift weight to the front foot; lift the back leg parallel to the floor
- Bottom hand touches the floor or a block; top arm reaches to the ceiling
- Stack the hips; gaze up at the top hand if the balance allows
- Hold 5 breaths; requires strong glute med on the stance leg
Common faults 2
Back leg drops below parallel
Glute of the lifted leg cannot maintain the horizontal position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗