Working knee caves inward
Knee collapses medially under load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Lateral Lunge
Coaching cues
- Step wide laterally; both feet point forward
- Working leg: push hips back, bend knee, foot flat
- Trail leg stays straight; weight shifts toward working leg
- Drive through working heel to return to start
Common faults 4
Excessive forward trunk lean
Chest pitches over working thigh; loss of upright torso.
Overactive muscles
Hip flexorsAbdominal complex
Corrective work
Foam RollHip flexors / TFL↗StretchHalf-kneeling hip flexor stretch↗Working heel rises
Weight shifts to the ball of the foot during descent.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Limited depth — can't sit hip back
Cannot achieve sufficient hip flexion or trail-leg adductor length.
Overactive muscles
Adductors (trail leg)Hamstrings
Corrective work
Foam RollAdductors↗Foam RollHamstrings↗StretchStanding adductor stretch↗StretchHamstring stretch with strap↗