Front knee caves inward
Knee collapses medially during descent or drive.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Bulgarian Split Squat
Coaching cues
- Rear foot elevated on bench — laces down or toes on
- Front foot far enough forward so front shin is vertical at bottom
- Descend straight down; upright torso
- Drive through front heel; front knee tracks over toes
Common faults 4
Excessive forward trunk lean
Chest pitches over the front thigh; hips shoot back.
Overactive muscles
Hip flexorsSoleusGastrocnemius
Corrective work
Foam RollHip flexors↗Foam RollCalves↗StretchCouch stretch↗StretchHalf-kneeling hip flexor stretch↗Pelvis tilts — hips not level
Pelvis drops or rotates toward the rear leg side.
Overactive muscles
TFLQuadratus lumborum
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Front heel rises
Weight shifts onto toes; instability at bottom.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗