Knee caves on the lateral landing
Frontal plane lunge exposes maximum adductor and TFL dominance.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Lateral Lunge with Knee Drive
Coaching cues
- Step wide into a lateral lunge; push back to center
- At center, drive the same knee up to 90° — single-leg balance
- Hold 1 second; step into the next lateral lunge
- Combines frontal plane loading with single-leg balance
Common faults 2
Can't balance on the knee drive
Single-leg stability fails on the knee drive at the top.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗