Front knee caves on every landing
Adductors and TFL overpower glute med under the lunge landing force.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Plyo · Lower Body
Split Jump / Scissor Jump
Coaching cues
- Start in a lunge position; jump up explosively
- Switch legs in the air — land in the opposite lunge
- Soft landing; front knee over toes; upright torso
- Continuous reps — minimal ground contact time
Common faults 2
Trunk pitches forward on each landing
Hip flexors and calves restrict the upright lunge landing.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗