Hips sag toward the floor
Lateral core cannot maintain the straight body line; lower the knee as a regression.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Yoga · Core
Side Plank Pose (Vasisthasana)
Coaching cues
- One hand on the mat; body in a straight diagonal line from head to feet
- Top arm reaches to the ceiling; gaze up at the top hand
- Hips stay lifted — do not sag toward the floor
- Modification: bottom knee on the mat for less demand
Common faults 2
Supporting shoulder shrugs toward the ear
Upper trap elevates instead of the serratus and lower trap stabilizing the shoulder.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗