Knee valgus
Knees collapse inward during descent or ascent.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Goblet Squat
Coaching cues
- Hold bell or DB at chest, elbows pointing down
- Feet shoulder-width, slight toe-out
- Sit between heels, chest tall, elbows track inside knees
- Drive through midfoot to stand
Common faults 4
Forward lean / chest collapses
Torso pitches forward, elbows drop, weight shifts onto toes.
Overactive muscles
SoleusGastrocnemiusHip flexorsLatissimus dorsi
Corrective work
Foam RollCalves↗Foam RollHip flexors / TFL↗StretchWall calf stretch↗StretchHalf-kneeling hip flexor stretch↗Heels rise off the floor
Weight shifts to the balls of the feet during the descent.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗StretchWall calf stretch — gastroc (knee straight)↗Butt wink at the bottom
Pelvis tucks under at depth — loss of neutral lumbar spine.
Overactive muscles
HamstringsHip flexors
Corrective work
Foam RollHamstrings↗Foam RollHip flexors↗StretchHamstring stretch with strap↗