Knee of the front leg caves inward
Adductors are so tight they pull the knee medially even in a stretch.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗Mobility · Lower Body
Kneeling Adductor Stretch
Coaching cues
- Wide lunge position; both knees on the floor facing the same direction
- Lower the hips toward the floor — feel the inner thigh stretch
- Hands on the floor or a block for support
- Hold 30–60 seconds; breathe into the groin
Common faults 2
Lower back rounds
Posterior pelvic tilt reduces the hip flexion angle needed for the stretch.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗