Front knee caves inward
Adductors and TFL dominate under the increased range of motion.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Deficit Reverse Lunge
Coaching cues
- Stand on a 2–4 inch platform; step back into a reverse lunge
- Greater range of motion on the front leg — more hip flexion at the bottom
- Front shin stays vertical; upright torso
- Drive through the front heel to return to the platform
Common faults 2
Front heel rises off the platform
Ankle mobility limits the deeper range of the deficit position.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗