Knee valgus in all three planes
Adductors and TFL overpower glute med across all movement planes.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
3D Lunge Matrix
Coaching cues
- Sagittal: forward lunge — shin vertical, chest tall
- Frontal: lateral lunge — sit into the hip, trail leg straight
- Transverse: rotational lunge — step at 45° with trunk rotation
- Return to start between each plane — controlled
Common faults 2
No trunk rotation on transverse plane
Thoracic spine too stiff to rotate; lumbar compensates.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗Foam RollLats↗StretchLat stretch (kneeling overhead)↗