Dynamic Squat Assessment/Over Head Squat

Question 1

What are the 5 kinetic chain checkpoints?

Answer 1

1) Feet and Ankles
2) Knees
3) Lumbo Pelvic Hip Complex (LPHC)
4) Shoulder complex
5) Head

Question 2

Excessive forward lean of Squat assessment.

What muscles are over active?

Answer 2

Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex

Question 3

Excessive forward lean of Squat assessment.

What muscles are under active?

Answer 3

Anterior tibialis
Gluteus maximus
Erector spinae

Question 4

Low back arches (anterior pelvic tilt) during squat assessment

What muscles are over active?

Answer 4

Hip flexor complex
Erector spinae
Latissimus dorsi

Question 5

Low back arches (anterior pelvic tilt) during squat assessment

What muscles are under active?

Answer 5

Gluteus maximus
Hamstring complex
Intrinsic core stabilizers

Question 6

Low back rounds (posterior pelvic tilt)

What muscles are over active?

Answer 6

Hamstring complex

Rectus abdominis

Question 7

Low back rounds (posterior pelvic tilt)

What muscles are under active?

Answer 7

Intrinsic core stabilizers
Gluteus maximus
Erector spinae

Question 8

Arms fall forward during squat assessment.

what muscles are over active?

Answer 8

Latissimus dorsi
Teres major
Pectoralis major / minor

Question 9

Arms fall forward during squat assessment.

what muscles are under active?

Answer 9

Middle / lower trapezius
Rhomboids
Rotator cuff

Question 10

Feet Turn out during squat assessment.

What muscles are over active?

Answer 10

Soleus
Lateral gastrocnemius
Biceps femoris (short head)

Question 11

Feet Turn out during squat assessment.

What muscles are under active?

Answer 11

Medial gastrocnemius
Medial hamstring complex
Gracilis
Sartorius
Popliteus

Question 12

Knees move inwards during squat assessment.

what muscles are over active?

Answer 12

Adductor complex
Soleus
Gastrocnemius
Biceps femoris (short head)
Tensor fasciae latae (TFL)
Vastus lateralis

Question 13

Knees move inwards during squat assessment.

what muscles are under active?

Answer 13

Gluteus maximus
Gluteus medius
Vastus medialis oblique (VMO)

Question 14

Knees move outwards during squat assessment.

what muscles are over active?

Answer 14

Soleus
Gastrocnemius
Biceps femoris (short head)
Piriformis

Question 15

Knees move outwards during squat assessment.

what muscles are under active?

Answer 15

Gluteus maximus
Adductors
Medial hamstring complex

Question 16

What muscles are shortened from Pronation distortion syndrome?

Answer 16

Gastrocnemius
Soleus
Peroneals
Adductors
IT Band
Hip Flexor Complex
Biceps femoris (short head)

Question 17

What muscles are lengthened from Pronation distortion syndrome?

Answer 17

Anterior Tibialis
Posterior Tibialis
Gluteus Maximus
Gluteus Medius

Question 18

What muscles are shortened in lower crossed syndrome?

Answer 18

Gastrocnemius
Soleus
Adductors
Hip Flexor Complex
Latissimus Dorsi
Erector Spinae

Question 19

What muscles are lengthened in lower crossed syndrome?

Answer 19

Anterior Tibialis
Posterior Tibialis
Gluteus Maximus
Gluteus Medius
Transverse Abdominis
Internal Obliques

Question 20

What muscles are shortened in upper crossed syndrome?

Answer 20

Upper Trapezius
levator Scapulae
Sternocleidomastoid
Scalenes
Latissimus dorsi
teres major
subscapularis
pectoralis major/minor

Question 21

What muscles are lengthened in upper crossed syndrome?

Answer 21

deep cervical flexors
serratus anterior
rhomboids
middle trapezius
lower trapezius
Teres Minor
infraspinatus