Standing knee caves inward
Glute med fails on the stance leg; the wrapping leg increases the valgus demand.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Full Body
Eagle Pose (Garudasana)
Coaching cues
- Stand on one leg; wrap the opposite leg over the thigh and hook the foot if possible
- Cross the arms — one under the other; wrap and press the palms together if possible
- Sink into a mini squat on the standing leg; gaze at a fixed point
- Hold 5 breaths; untangle and repeat on the other side
Common faults 2
Arms do not wrap — just crossing at the forearms
Shoulder and upper back tightness limits the full wrap; work toward it gradually.
Overactive muscles
Upper trapeziusLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗