Standing knee locks out hyperextended
Passive knee lockout under single-leg balance stresses the joint.
Overactive muscles
QuadricepsGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch↗Yoga · Full Body
Tree Pose
Coaching cues
- Stand on one leg; place the opposite foot on the inner calf or inner thigh — not the knee
- Hands at heart center or arms overhead; gaze at a fixed point
- Stand tall; engage the standing glute and core
- Hold 5 to 10 breaths; switch sides
Common faults 2
Foot placed on the knee joint
Lateral pressure on the knee joint is unsafe; use the calf or inner thigh.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗