Pushing off the back foot on the step
The step leg is unloaded; glute and quad get no meaningful stimulus.
Overactive muscles
GastrocnemiusHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Lunge · Lower Body
Step-Up with Knee Drive
Coaching cues
- Step onto the box; at the top drive the trail knee up to hip height
- Hold the single-leg balance for 1 second; lower under control
- Drive through the step heel — not the trail toe
- The knee drive at the top adds a hip flexor and glute med challenge
Common faults 2
Stance knee caves on the balance hold
Glute med fails during the single-leg knee drive hold at the top.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗