Tone Up Tuesday

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

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About rrluthi

Certified fitness expert with a passion for educating and empowering the 55 and better "chronologically-enriched" population about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, corporate wellness program facilitation and senior fitness program support.
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