Trunk leans toward the weight
QL and lateral flexors compensate for the asymmetric load.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Lunge · Lower Body
Suitcase Lunge
Coaching cues
- Hold a dumbbell or kettlebell in ONE hand only
- Perform alternating forward lunges — resist lateral trunk bend
- Shoulders level; ribs over pelvis throughout
- The anti-lateral flexion demand increases core challenge significantly
Common faults 2
Front knee caves on the weighted side
Adductors pull the knee medially under the combined lunge and carry load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗