Front knee caves inward
Adductors and TFL dominate under the split stance load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Squat · Lower Body
Split Squat
Coaching cues
- Stationary split stance; front foot far enough forward for vertical shin
- Lower straight down — not forward
- Front knee tracks over toes; upright torso
- Drive through front heel to stand
Common faults 3
Excessive forward lean
Hip flexors and calves restrict depth and upright posture.
Overactive muscles
Hip flexorsSoleusGastrocnemius
Corrective work
Foam RollHip flexors↗Foam RollCalves↗StretchHalf-kneeling hip flexor stretch↗Front heel rises
Weight shifts to the ball of the front foot.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗