Knees slide inward
Adductors too tight to maintain the wide knee position.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Mobility · Lower Body
Frog Stretch
Coaching cues
- Hands and knees; knees wide — as wide as comfortable
- Sit hips back toward heels; feel inner thigh and groin open
- Rock forward and back to explore range
- Hold the deepest comfortable position for 60–90 seconds
Common faults 2
Lumbar rounds when sitting back
Hamstrings restrict full hip flexion; lumbar compensates.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗