Band collapses both knees inward
Adductors and TFL overpower the glute med activation the band is training.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Lateral Band Lunge
Coaching cues
- Band around the knees or ankles; step wide into a lateral lunge
- Drive the stepping knee against the band throughout
- Sit into the hip; trail leg straight
- Return under band tension; repeat
Common faults 2
Trail leg bends — not staying straight
The lateral lunge turns into a sumo squat as the trail leg flexes.
Overactive muscles
Adductor complex
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗