Lunge knee caves inward
The bent knee must track over the toes; caving removes the groin stretch.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗Mobility · Lower Body
Groin Stretch (Side Lunge Hold)
Coaching cues
- Stand with feet very wide; shift the weight to one side into a deep lateral lunge
- Hold the bottom position — feel the inner thigh of the straight leg stretch
- Press the bent knee outward with the elbow for a deeper stretch
- Hold 20 to 30 seconds each side; a practical alternative to the pancake stretch
Common faults 2
Heel of the straight leg rises
Both heels must stay flat; rising heel means ankle mobility is limiting the stretch.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — gastroc (knee straight)↗