Front knee caves inward
Adductors and TFL restrict hip external rotation in the lunge.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Mobility · Full Body
World's Greatest Stretch
Coaching cues
- Start in a lunge — front foot outside of front hand
- Rotate toward front leg; reach elbow to the floor
- Drive same elbow to ceiling — thoracic rotation
- Push hips back into a hamstring stretch; repeat
Common faults 3
Limited thoracic rotation
Thoracic spine too stiff to rotate; lumbar compensates.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗Foam RollLats↗StretchLat stretch (kneeling overhead)↗Rear heel rises during hamstring stretch
Calves too tight to allow full hip hinge.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗