Knee caves inward under the dumbbell load
Added load amplifies the valgus on the single-leg descent.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Lunge · Lower Body
Weighted Step-Down
Coaching cues
- Hold dumbbells; stand on a box; lower the non-stance foot toward the floor
- Control the 3-second eccentric — single-leg hinge on the stance leg
- Touch the heel lightly; drive back up through the stance heel
- Excellent for patellar tendon rehab and single-leg strength
Common faults 2
Trunk collapses forward
Hip flexors and calves restrict the single-leg hinge under load.
Overactive muscles
Hip flexorsSoleus
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗