Front knee caves dramatically inward
Adductors pull the knee medially under the weighted cross-body step.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Weighted Curtsy Lunge (DB/KB)
Coaching cues
- Hold dumbbells; step behind and across into a curtsy position
- Front knee stays over the toes — resist inward collapse
- Drive through the front heel to return
- Targets glute med and hip abductors more than a standard lunge
Common faults 2
Trunk rotates toward the rear leg
Pelvis and torso twist; hip alignment is lost.
Overactive muscles
ObliquesTFL
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗