Front knee caves on the pause drive
Valgus from a paused bottom position — hardest point for glute med.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Rear Foot Elevated Split Squat — Pause
Coaching cues
- RFESS setup; pause 2 seconds at the bottom of each rep
- Full brace during the pause; no relaxing in the deep position
- Drive through the front heel from a dead stop
- Removes the stretch reflex — builds true single-leg bottom strength
Common faults 2
Brace lost during the pause
Core disengages at the bottom; spine loads in flexion.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗