Knee caves on both the lunge and squat transitions
Repeated frontal-to-sagittal plane transitions expose valgus.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Side Lunge to Squat
Coaching cues
- Step wide into a lateral lunge; bring feet together into a squat
- Squat to depth; push wide back into a lateral lunge on the opposite side
- Fluid continuous pattern — lateral lunge, squat, lateral lunge
- Combines frontal and sagittal plane loading in one sequence
Common faults 2
Losing depth on the squat portion
Hip fatigue from the lateral lunge reduces squat range.
Overactive muscles
Hip flexorsAdductor complex
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗