Knee caves on the lateral lunge direction
Frontal plane lunge always exposes maximum valgus weakness.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Box Lunge (Front, Side, Rear)
Coaching cues
- Step forward into a lunge; return; step lateral; return; step back; return
- Three directions in sequence on the same leg before switching
- Challenges all planes of hip motion in one set
- Control each landing; maintain an upright torso throughout
Common faults 2
Losing balance between directions
Single-leg stability is insufficient for the three-direction sequence.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗