What does your Squat look like???

November 25, 2015

First Assess your Squat.  With a Barbell on your back, look at yourself in a mirror or have someone else video or watch you, and watch yourself squat. Then anwser any of these questions:

 

Are your feet parallel? Does one evert more than the other? Are your knees level? Are the hips parallel? Are the shoulders even? Is one higher than the other? Is your torso rotated? Do you feel the need to constantly re-adjust your feet to find a good postition? Do you have pain in your hip or back with the movement? 

 


 

The above picture, if you see his feet, one is more everted (turned out) and pronated (coming inward), also if you look at his hips, they are not parallel.  He shifts his weight more to the left side and if you look at his shoulders you can see subtle torso rotation.

 

Here are a few e-cises to help correct some of these compensations.

 

Standing Windmill - Do 1 Set of 5 each.

Click Exercise for further instruction on how to do this E-cise.

 

 

 

 

Hip Assisted Lift Stretch - Do 1 set of :60.

Click Exercise for further instruction on how to do this E-cise.

 

Hip Lift Stretch - (foot is off the wall this time) Do 1 set of :60.

Click Exercise for further instruction on how to do this E-Cise.

 

 

 

 

Hip Cross Over Stretch - Do 1 set of :60.

Click Exercise for further instruction on how to do this E-cise.

 


 

 

These are just a few corrective exercises to help you squat better... Do know that this will be a temporary fix.  I would recommend getting a full evaluation so you learn your specific underlying deviations, so you can correct them for good!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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