Trunk pitches forward on each step
Hip flexors and calves restrict the upright loaded lunge.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Dumbbell Walking Lunge
Coaching cues
- Hold dumbbells at sides; step into alternating forward lunges
- Front shin stays vertical; upright torso
- Drive through the front heel; bring the feet together before the next step
- Control each step — don't rush the cadence
Common faults 2
Front knee caves on the landing
Adductors pull the knee inward under the dumbbell load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗