Hip rises off the seat
Hip flexors pull the thigh up instead of just the knee extending.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Single-Leg Extension
Coaching cues
- One leg at a time; pad just above the ankle
- Extend to full lockout; pause — feel the VMO contract
- Lower to 90° — full range; don't cut it short
- Control the eccentric — 3 seconds down
Common faults 2
Foot turns out during extension
TFL and outer quad dominate; VMO is underactivated.
Overactive muscles
TFLVastus lateralis
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗