Knee caves inward on the lunge
Adductors and TFL dominate the frontal plane lunge under the dumbbell load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Dumbbell Lateral Lunge
Coaching cues
- Hold dumbbells at sides; step wide into a lateral lunge
- Sit into the lunge leg — hips push back and down, knee over toes
- Drive through the lunge heel to return; dumbbells hang straight down
- Greater frontal plane and adductor demand than a forward lunge
Common faults 2
Trunk pitches forward over the lunge leg
Hip hinge takes over from the lateral lunge; a more upright torso is needed.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗