Knees cave inward
Adductors and TFL dominate under the sustained squat load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Lower Body
Chair Pose (Utkatasana)
Coaching cues
- Feet together or hip-width; bend the knees and lower as if sitting in a chair
- Arms reach overhead; chest tall; weight in the heels
- Knees track over the toes; do not let them cave inward
- Hold 5 breaths; engage the quads and glutes throughout
Common faults 2
Excessive forward lean — heels rise
Ankle mobility limits the upright torso under the deep squat hold.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗