Front knee drives forward past the toes
Front shin is not vertical; patellar tendon is overloaded.
Overactive muscles
SoleusGastrocnemiusHip flexors
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Lunge · Lower Body
Barbell Reverse Lunge
Coaching cues
- Bar on upper back; step directly back — not to the side
- Front shin vertical; rear knee descends toward the floor
- Upright torso; bar stays over the midfoot of the front foot
- Drive through front heel; return to start
Common faults 2
Trunk leans heavily over the front thigh
Hip flexors are too tight for the loaded upright lunge.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗