Front knee caves inward
Adductors and TFL dominate under the cross-body load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Curtsy Lunge
Coaching cues
- Step back and across; rear foot lands behind front foot
- Front knee stays over the toes; square the hips as much as possible
- Lower until rear knee nearly touches the floor
- Drive through front heel to return to start
Common faults 3
Trunk rotates toward the rear leg
Pelvis and torso twist; hips can't stay square.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Excessive forward lean
Chest pitches forward over the front knee.
Overactive muscles
Hip flexorsGastrocnemius
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗