Front knee caves on the cross-step landing
Reactive cross-body loading exposes maximum adductor and TFL dominance.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Drop Lunge
Coaching cues
- Step one foot behind and across into a curtsy; immediately drive back
- No pause at the bottom — continuous fluid motion
- Faster than a standard curtsy lunge; develops reactive hip stability
- Used in warm-up and athletic preparation programs
Common faults 2
Trunk rotates on the cross step
Pelvis and torso twist toward the rear leg; hip alignment is lost.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗