Overhead Squat Solutions Table CES

View Checkpoint Foot Compensation Foot Turns Out Probable Overactive Muscles Soleus Lat. Gastrocnemius Bicep Femoris (short head) Tensor Fascia Latae Adductor Complex Bicep Femoris (short head) Tensor Fascia Latae Vastus Lateralis Lat. Gastrocnemius Piriformis, Biceps Femoris Tensor Fascia Latae Gluteus Minimus/ Medius Soleus Gastrocnemius Hip Flexor Complex Abdominal Complex (rectus abdominus, external oblique) Hip Flexor Complex Erector Spinae Latissimus Dorsi Probable Underactive Muscles Med. Gastrocnemius Med. Hamstring Gluteus Medius/Maximus Gracilis Popliteus Gluteus Medius/Maximus Vastus Medialis Oblique (VMO) Med. Hamstring Med. Gastrocnemius Adductor Complex Med. Hamstring Gluteus Maximus Anterior Tibialis Gluteus Maximus Erector Spinae

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Example Flexibility Exercise (SMR & Static) Calf Stretch Hamstring Stretch Standing TFL Stretch Example Strengthening Exercise Single-leg Balance Reach

Anterior

Knee

Moves Inward

Adductor Stretch Hamstring Stretch TFL Stretch Calf Stretch Piriformis Stretch, Hamstring Stretch TFL Stretch Calf Stretch Hip Flexor Stretch Ball Abdominal Stretch Hip Flexor Stretch Latissimus Dorsi Stretch Erector Spinae Stretch

Lateral Tube Walking Ball Squat w/Abduction Ball Bridge w/Abduction Ball Squat w/Adduction Ball Bridge w/Adduction

Moves Outward

L-P-H-C

Excessive Forward Lean

Ball Squat

Low Back Arches

Gluteus Maximus Hamstrings Intrinsic Core Stabilizers (transverse abdominis, multidus, internal oblique, transversospinalis, pelvic oor muscles) Gluteus Maximus Erector Spinae Intrinsic Core Stabilizers (transverse abdominis, multidus, internal oblique, pelvic oor muscles, transversospinalis) Mid/Lower Trapezius Rhomboids Rotator Cuff Posterior Deltoid Deep Cervical Flexors

Ball Squat Floor Bridge Ball Bridge

Lateral

Low Back Rounds

Hamstrings Adductor Magnus Rectus Abdominus External Obliques

Hamstring Stretch Adductor Magnus Stretch Ball Abdominal Stretch

Floor Cobra Ball Cobra Ball Back Extension

Upper Body

Arms Fall Forward

Latissumus Dorsi Pectoralis Major/ Minor Teres Major Coracobrachialis Levator Scapula Sternocleidomastoid Scalenes Upper Trapezius Sternocleidomastoid Levator Scapulae Peroneals Lat. Gastrocnemius Bicep Femoris (short head) Tensor Fascia Latae Soleus

Latissumus Dorsi Stretch Pec Stretch SMR Thoracic Spine Levator Scapula Stretch Sternocleidomastoid Stretch Scalene Stretch Upper Trapezius Stretch Sternocleidomastoid Stretch Levator Scapulae Stretch Peroneal Stretch Calf Stretch Hamstring Stretch Standing TFL Stretch Soleus Stretch

Floor Cobra Ball Cobra Squat to Row Tuck chin, keeping head in neutral position during all exercises Floor Cobra Ball Cobra

Forward Head (pushing/pulling assessment) Shoulder Elevation (pushing/pulling assessment) Foot Foot Flattens

Mid/lower Trapezius Rhomboids Rotator Cuff Anterior Tibialis Posterior Tibialis Med. Gastrocnemius Gluteus Medius Anterior Tibialis

Single-Leg Balance Reach Single-leg Medial Calf Raise

Posterior

Heel Rises

Single-leg Balance Reach Single-leg Squat Gluteus Medius (same side) Adductor Complex (opposite side)

L-P-H-C

Asymmetrical Weight Shift

Adductor Complex Tensor Fascia Latae (same side) Piriformis Bicep Femoris Gluteus Medius (opposite side)

Gluteus Medius (same side) Adductor Complex (opposite side)

Adductor Stretch (same side) Tensor Fascia Latae Stretch Piriformis Stretch Hamstring Stretch (opposite side)