Front knee caves inward
Adductors restrict hip external rotation; knee collapses medially.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Mobility · Lower Body
Lizard Pose
Coaching cues
- Low lunge; front foot outside of front hand
- Drive front knee outward — open the hip
- Lower rear knee to the floor for a deeper stretch
- Hold 60 seconds; breathe into the hip flexor and groin
Common faults 2
Lumbar hyperextension
Lower back arches instead of the hip flexor stretching.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗