Knee collapses on the lateral and diagonal positions
Frontal plane lunges expose the most valgus weakness.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Clock Lunge
Coaching cues
- From a standing position lunge to 12 positions around a clock face
- Forward, diagonal, lateral, behind, and cross-behind
- Each position challenges a different hip angle and plane
- Return to start between each; maintain control throughout
Common faults 2
Loss of balance on the return
Single-leg stability fails when returning from the cross-behind position.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗