Knees cave inward against the band
Adductors overpower glute med even with the band support.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Spanish Squat (Band)
Coaching cues
- Band around a post at knee height; step into it with shins against the band
- Squat straight down — shins stay vertical against band resistance
- Band allows deep knee flexion without heel rise
- Great for VMO and patellar tendon rehab
Common faults 2
Leaning forward — losing the upright torso
Hip flexors and calves restrict the upright position.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗