Knee caves on the lateral lunge
Frontal plane loading exposes adductor and TFL dominance.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Lateral Lunge to Forward Lunge
Coaching cues
- Step wide into a lateral lunge; return through center
- Same foot immediately steps forward into a forward lunge
- Two-direction combination on the same leg before switching
- Trains frontal and sagittal plane loading in sequence
Common faults 2
Losing the single-leg balance between directions
The transition from lateral to forward requires momentary single-leg hold.
Overactive muscles
GastrocnemiusTFL
Corrective work
Foam RollCalves↗StretchWall calf stretch↗