Safety Notes

• Avoid if acute lower back pain exists
• Start with bodyweight to master form
• Keep movement controlled to prevent strain
• Do not let opposite hip lift off ground
• Use light weight initially
• Stop if sharp pain occurs in back or shoulders

Spotting

No spotting required; perform solo with focus on form. Use safeties like reduced range if needed for control.

Common Mistakes

• Swinging legs with momentum
• Arching lower back off floor
• Bending knees during sweep
• Lifting shoulders
• Using hip flexors dominantly
• Rushing the movement

• Lower back injuries
• Hip flexor strains
• Shoulder impingement

• Full hip flexion range
• Shoulder overhead mobility
• Ankle dorsiflexion for leg control

Build Up First

• Master plank hold
• Basic core bracing
• Controlled leg raises