Front knee caves on the rotational reach
Rotation increases the valgus demand on the front knee.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Full Body
Lunge with Rotational KB Reach
Coaching cues
- Hold one KB; lunge forward; rotate the torso toward the front leg
- Reach the KB toward the outside of the front foot
- Drive back to standing; return the KB to the center
- Combines lunge mechanics with thoracic rotation and hip mobility
Common faults 2
Rotation comes from the lumbar not thoracic
Thoracic stiffness means the lower back rotates instead.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗