Trunk leans away from the overhead arm
QL and lateral trunk compensate for the overhead load.
Overactive muscles
Quadratus lumborumLatissimus dorsi
Corrective work
Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Lunge · Full Body
Waiter Lunge (Overhead Single-Arm)
Coaching cues
- Hold a plate or dumbbell overhead in one hand — locked out, palm up
- Step into alternating lunges while maintaining the overhead hold
- Resist lateral lean; keep the shoulder packed
- Combines single-leg stability with overhead shoulder stability
Common faults 2
Front knee caves on the lunge
The overhead demand distracts from the front knee tracking.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗