11/02/2026
🦵🏻Knee caving in during lunges? You’re not alone. Let’s fix it. 👇
This is called knee valgus—a common movement flaw that can lead to pain or injury over time. Often, it’s not just about form; it’s about weakness and control.
🔍 The Main Culprits:
• Weak VMO (inner quad muscle): Fails to stabilize the kneecap.
• Weak Glute Medius (side hip muscle): Allows the thigh to collapse inward.
When these muscles are underactive, your knee follows the path of least resistance—inward.
✅ The Fix: Reactive Neuromuscular Training (RNT) with a Band
RNT uses light resistance to force the mistake, making your body instantly correct it. This builds new muscle memory fast.
How to do it:
1. Loop a resistance band just below your knees.
2. Step into a lunge position.
3. As you lower into the lunge, the band will try to pull your front knee inward.
4. Actively press your knee outward against the band, aligning it over your 2nd/3rd toe.
5. Feel your glute medius and inner quad fire up? That’s the magic.
6. Perform 2-3 sets of 8-12 controlled reps per side.
✨ Why it works: The band increases your awareness (proprioception) and forces the right muscles to engage to correct the movement in real-time.
Train smart. Move better. Protect your joints.
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