Front knee caves inward over the foot
Adductors pull the knee medially; keep it tracking over the second toe.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Yoga · Lower Body
Lizard Pose (Utthan Pristhasana)
Coaching cues
- Low lunge; front foot outside the same-side hand; back knee on or off the mat
- Sink the hips low; feel the hip flexor and groin stretch
- Keep the front knee over the ankle; chest can lower toward the floor to deepen
- Hold 5 to 10 breaths; switch sides
Common faults 2
Lower back rounds instead of hips sinking
Hip flexors are too tight to allow the low lunge position.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗