Class 18

Question 1

1. All are correct cues for the single-leg squat, except _____.
2. keeping the spine neutral with no lumbar flexing (rounding of the lower back)
3. using the non-stance foot as kick-stand
4. pointing the stance knee inward
5. performing a proper hip hinge with the buttocks moving backward like when sitting on a stool

Answer 1

c

Question 2

2. Which cue is this person doing correctly?
3. neutral spine
4. proper hip hinge
5. side-view body alignment
6. all the above

Answer 2

d

Question 3

3. Which cue is this person doing correctly?
4. front-view alignment
5. proper hip hinge
6. proper knee hinge
7. none the above

Answer 3

d

Question 4

4. This person displays a lateral pelvic shift miscue. Which weak muscle leads to this fault?
5. glute max
6. glute med
7. rectus abdominis
8. psoas

Answer 4

b

Question 5

5. This person also displays a lateral pelvic shift miscue. This is due to poor hip _____ force, which fails to keep her femur in alignment (see PP file).

Answer 5

c

Question 6

6. This person’s torso leans too far forward. What muscle is possibly over-active leading to this miscue?
7. psoas
8. glute max
9. piriformis
10. hamstrings

Answer 6

a

Question 7

7. Which is not a target muscle for the single-leg squat (A, B, C, or D)?

Answer 7

c

Question 8

8. Which person is closest to maintaining a neutral lumbar spine?

Answer 8

d

Question 9

9. Is this person ready for this single-leg squat progression (see PP file)?
10. yes
11. no

Answer 9

b

Question 10

10. Which person needs to be cued into better form or regressed to an easier exercise version (see PP file)?
11. 1, 2, 3
12. 2, 3, 4
13. 1, 2, 4
14. all the above

Answer 10

c

Question 11

11. All are correct cues for the split squat, except _____.
12. assuming a staggered stance with the lead foot positioned far enough in front of the rear foot to keep the forward lower leg near-vertical and the rear knee able to touch the floor
13. leaning the torso slightly forward, so a straight-line forms between the front leg and torso, in the down position
14. flexing the lead knee with no inward collapse (valgus)
15. maintaining a neutral spine with proper body alignment

Answer 11

b

Question 12

12. Which cue is this person doing correctly?
13. neutral spine
14. proper torso and rear thigh alignment
15. weight evenly distributed on lead foot
16. using a proper stance width

Answer 12

d

Question 13

13. This person’s stance is too wide for this exercise.
14. yes
15. no

Answer 13

b

Question 14

14. Which is not a target muscle for the single-leg squat (A, B, C, or D)?

Answer 14

c

Question 15

15. This is a nice regression option after the target muscles are fatigued.
16. yes
17. no

Answer 15

a

Question 16

16. Which person has the best torso-to-thigh alignment?
17. 1
18. 2
19. 3
20. 4

Answer 16

b