Front heel rises off the plate
Ankle mobility limits the elevated range on the front foot.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Lunge · Lower Body
Elevated Walking Lunge (Plate Under Front Foot)
Coaching cues
- Place a 25lb plate for the front foot to land on each lunge step
- Greater hip flexion on the front leg — increases glute and hamstring demand
- Drive through the elevated front heel on each rep
- Walk for distance; plates set up in a line or use one plate stepping onto it
Common faults 2
Front knee caves on each landing
The elevated position increases range and valgus exposure.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗