Front knee caves on the rotation
Rotation destabilizes the front leg; adductors collapse the knee.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Full Body
Lunge with Weighted Rotation
Coaching cues
- Step into a forward lunge; hold a plate or medicine ball
- Rotate toward the front leg at the bottom of the lunge
- Return to center before driving back up
- Combines single-leg stability with rotational core demand
Common faults 2
Trunk pitches forward during the rotation
Hip flexors limit the upright lunge position under the rotational load.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗