How well do you S-Q-U-A-T?

Do your feet flatten and/or knees move inward?

Does your low back over arch?

Do you lean forward excessively?

SQUAT:  How to Correct Muscle Imbalances

Feet Turn Out

Overactive (Tight) Muscles

• Soleus
• Lateral Gastrocnemius
• Biceps Femoris (short head)

Underactive (Weak) Muscles

• Medial Gastrocnemius
• Medial Hamstrings
• Gracilis
• Sartorius
• Popliteus

Flexibility Exercises (SMR –> Static Stretch)

• Standing Calf Stretch
• 90-90 Hamstring Stretch
• Standing TFL Stretch

Strengthening Exercise

• Single-Leg Balance Reach

Knees Move Inward

Overactive (Tight) Muscles

• Adductor Complex (inner thigh)
• Biceps Femoris (short head)
• Tensor Fascia Latae (TFL)
• Vastus Lateralis

Underactive (Weak) Muscles

• Gluteus Medius/Maximus
• Vastus Médiales Oblique (VMO)

Flexibility Exercises (SMR –> Static Stretch)

• Standing Adductor Stretch
• 90-90 Hamstring Stretch
• Standing TFL Stretch

Strengthening Exercises

• Lateral Tube Walking
• Ball Squat with Abduction
• Ball Bridge with Abduction

Low Back Arches

Overactive (Tight) Muscles

• Hip Flexor Complex (front of hip)
• Erector Spinae
• Latissimus Dorsi

Underactive (Weak) Muscles

• Gluteus Maximus
• Hamstrings
• Intrinsic Core Stabilizers

Flexibility Exercises (SMR –> Static Stretch)

• Kneeling Hip Flexor Stretch (* SMR Quadriceps)
• Latissimus Dorsi Stretch
• Erector Spinae Stretch (*Avoid SMR Low Back)

Strengthening Exercises

• Ball Squat
• Floor Bridge
• Ball Bridge

Excessive Forward Lean

Overactive (Tight) Muscles

• Soleus
• Gastrocnemius
• Hip Flexor Complex (front of hip)
• Abdominal Complex

Underactive (Weak) Muscles

• Anterior Tibialis
• Gluteus Maximus
• Erector Spinae

Flexibility Exercises (SMR –> Static Stretch)

• Standing Calf Stretch
• Kneeling Hip Flexor Stretch (* SMR Quadriceps)
• Ball Abdominal Stretch

Strengthening Exercise

• Ball Squat

Have you mastered your SQUAT form and technique?

Complete a Complimentary Fitness Assessment your nearest gym!

5 Squat Variations

TRX Single-Leg Squat

Squat with Abduction

Goblet Squat

Olympic Squat

How do I perform an Olympic Squat?

Visit http://breakingmuscle.com/strength-conditioning/powerlifting-versus-olympic-squats-which-is-better

Powerlifting Squat

How do I perform a Powerlifting Squat?

Visit http://breakingmuscle.com/strength-conditioning/powerlifting-versus-olympic-squats-which-is-better