Hips are not square — back hip opens outward
The back hip rotates away; the hip flexor stretch on the back leg is reduced.
Overactive muscles
TFLHip external rotators
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Yoga · Full Body
Warrior I
Coaching cues
- Front knee bent over the ankle; back foot at 45°; hips square to the front
- Arms reach overhead; shoulders away from the ears
- Chest tall; gaze forward or up; back leg firm and straight
- Hold 5 breaths; switch sides
Common faults 3
Front knee caves inward
Adductors and TFL dominate under the lunge base.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗Shoulders shrug under the overhead arms
Upper traps elevate instead of the arms pressing tall with packed shoulders.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗