Knees hyperextend during hold
Back of knees lock out aggressively, compressing the posterior knee structures.
Overactive muscles
QuadricepsGastrocnemius
Corrective work
Foam RollQuads / calves↗StretchWall soleus stretch↗Mobility · Lower Body
Standing Toe Touch Stretch
Coaching cues
- Stand with feet hip-width; soften knees slightly
- Hinge forward from the hips first; then let the spine round
- Reach hands toward the floor or touch toes; relax the neck
- Hold 30–60 s; breathe and let gravity slowly increase the range
Common faults 3
Hips shift back (weight in heels)
Center of mass shifts posterior instead of stacking over mid-foot, reducing hamstring tension.
Overactive muscles
GastrocnemiusSoleusHamstrings
Corrective work
Foam RollCalves↗StretchSupine hamstring stretch with strap↗Reach is achieved by lumbar rounding only
All the forward movement comes from the lumbar spine rather than hip flexion.
Overactive muscles
HamstringsGastrocnemius
Corrective work
Foam RollHamstrings↗StretchSeated hamstring stretch↗