Front knee drives excessively forward
Shin angle breaks vertical; patellar tendon is overloaded.
Overactive muscles
SoleusGastrocnemiusHip flexors
Corrective work
Foam RollCalves↗Foam RollHip flexors↗StretchWall calf stretch↗Lunge · Lower Body
Barbell Split Squat
Coaching cues
- Bar on upper back; stationary split stance
- Lower straight down — not forward; rear knee descends toward the floor
- Drive through the front heel to return; bar stays over the front midfoot
- Heavier loading than a dumbbell split squat
Common faults 2
Knee caves inward
Adductors and TFL dominate under the barbell load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗