Single-leg Squat Assessment

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Figure 6 Single-leg Squat Assessment

Position 1. Client should stand with hands on the hips and eyes focused on an object straight ahead. 2. Feet should be pointed straight ahead, and the foot, ankle and knee and the lumbo-pelvic-hip complex should be in a neutral position. Movement 3. Instruct client to raise one leg and place it parallel to the stance leg. 4. Have client squat down to a comfortable level and return to the start position. 5. Perform up to five repetitions.

The first step is to incorporate an Integrated Model to reduce the risk of injury and increase performance. As such, this begins with assessment to identify muscle imbalances (see Figures 5 & 6). These assessments work to understand muscle tightness and concomitant muscle weakness through the identification of faulty movement patterns. The next step is to incorporate a corrective strategy designed to alleviate imbalances and increase neuromuscular efficiency by combining both stretching and strengthening to comprehensively facilitate re-alignment of the human movement system. Using Table 6 as a guide to working with common imbalances, initiate a corrective exercise strategy that incorporates inhibiting the overactive musculature, stretching the overactive musculature, activating the underactive musculature, and integrating the affected areas into compound functional movement. This table shows example strategies for the movement compensations shown. Individuals require an individualized intervention strategy based on the imbalances or compensations they present.

Table 6-NASM Solutions Table for Common Movement Compensation Patterns

View	Checkpoint	Compensation	Muscle to be stretched	Flexibility Exercises	Strengthening Exercises
Anterior	Foot	Foot turns out	Calf complex: Gastrocnemius Peroneals Soleus	Self-myofascial release (SMR): calves Static stretch (SS): Lateral Gastrocnemius Soleus Biceps Femoris (short head) Standing calf stretch Supine biceps femoris stretch	1. Standing medial calf raise 2. Front step-up to balance
	Knee	Moves Inward	Adductor Complex: Adductor magnus Pectineus Gracilis	SMR: adductors TFL/IT Band SS: Seated adductor stretch TFL/IT band	1. Wall hip abduction 2. Lateral tube walking 3. Ball squat with abduction
Lateral	L-P-H-C	Excessive forward lean	Calf complex Hip flexors	SMR: TFL SS: Slant board calve stretch, Standing psoas stretch, Supine ball abdominal stretch	1. Ball Prone Cobra 2. Cable Squat
		Low back arches	Hip flexors Erector Spinae	SMR: TFL, Rectus femoris SS: kneeling hip flexor stretch Standing lat stretch	1. Ball bridge 2. Ball crunch 3. Lunge to shoulder press
	Upper Body	Arms fall forward	Latissimus dorsi Pec major Pec minor	SMR: Latissimus dorsi SS: Ball latissimus dorsi stretch, Door Pec Stretch	1. Prone Ball Scaption 2. Single-leg Row: 1 Arm

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