Hips drop below knee level
Excessive hip flexion angle loads the patellar tendon and loses isometric quad emphasis.
Overactive muscles
Hip flexor complexAdductors
Corrective work
Foam RollHip flexors↗StretchHip flexor stretch↗Squat · Lower Body
Wall Sit (Isometric Quad Hold)
Coaching cues
- Back flat against wall; slide down until thighs are parallel to the floor
- Feet flat, directly below the knees — not forward
- Arms relaxed at sides or on thighs; breathe steadily throughout
- Hold target time; do not let hips drop below knee height
Common faults 3
Feet slide forward
Foot placement anterior to the knees creates shear at the knee joint.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Lower back loses contact with wall
Lumbar hyperextension appears as hips fatigue and hip flexors dominate posture.
Overactive muscles
Hip flexor complexErector spinae
Corrective work
Foam RollHip flexors / QL↗StretchKneeling hip flexor stretch↗