Front knee doesn't travel over the toes
Ankle stiffness prevents the forward knee drive needed for the stretch.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Mobility · Lower Body
Runner's Lunge Stretch
Coaching cues
- Low lunge position; front foot flat; back knee on the floor
- Drive the front knee forward over the toes — ankle mobility and hip flexor stretch
- Hands on the floor or front knee for support
- Hold 60–90 seconds each side
Common faults 2
Lumbar hyperextends on the hip flexor component
Lower back arches instead of the hip flexor lengthening.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗