Lateral knee caves on the lunge
Adductors dominate under the frontal plane load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Lateral Lunge to Balance
Coaching cues
- Step wide into a lateral lunge; push back to center
- At center hold a single-leg balance for 2 seconds
- Knee over toes on the lateral; hips level on the balance
- Builds frontal plane strength and single-leg stability
Common faults 2
Can't hold the balance — trunk lurches
Glute med and lateral core fail on the single-leg hold.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗