Foot plantarflexes instead of knee pressing down
Calf fires instead of the quadriceps — wrong muscle entirely.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Core · Lower Body
Quad Set (Isometric)
Coaching cues
- Sit or lie with the leg extended; small towel roll under the knee
- Press the knee down into the towel — tighten the quad
- Hold 5–10 seconds; feel the VMO fire just above the knee
- Release fully; repeat for time or reps
Common faults 2
Hip flexes to press the knee down
Iliopsoas assists; VMO activation is lost.
Overactive muscles
Hip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗