Rounding from the waist instead of hinging from the hip
Lumbar flexion substitutes for the hip hinge; hamstrings are not stretched.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗Yoga · Lower Body
Standing Forward Fold (Uttanasana)
Coaching cues
- Stand with feet hip-width; hinge forward from the hip — not the waist
- Let the head hang heavy; grab opposite elbows or reach for the floor
- Soft bend in the knees if the hamstrings are tight
- Hold 5 to 10 breaths; roll up slowly one vertebra at a time
Common faults 2
Knees hyperextend under the hanging load
Passive knee hyperextension under the forward fold.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗