Pushing off the back foot
Back leg assists the step; front leg is underloaded.
Overactive muscles
Gastrocnemius (back leg)Hip flexors (back leg)
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Weighted DB Step-Up
Coaching cues
- Hold dumbbells at sides; step up with one foot fully on the box
- Drive through the top heel — no push-off from the back foot
- Stand tall on the box; hips fully extended
- Lower under control; repeat all reps one side then switch
Common faults 2
Knee caves inward on the drive
Glute med fails under the unilateral loaded step.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗