Movement compensation Flashcards
Overhead squat
feet flatten
Overactive
gastroc
biceps fem
tfl
Underactive
Anterior tibialis
posterior tibialis
glute med
Overhead squat
feet turn out
Overactive Soleus gastroc biceps fem TFL
Underactive
glute med/max
Overhead squat
Knees move inward
Overactive Gastroc Biceps fem Aductors TFL
Underactive
VMO
Glute med/max
Overhead squat
Knees move outward
Overactive
TFL
Biceps fem
Underactive
Glute max
Overhead squat
low back arches
Overactive
Erector spinae
Lat
Hip flexor
Underactive
TVA
Internal oblique
Glute max
Overhead squat
Low back rounds
OVeractive
Rectus ab
ext oblique
Underactive
Erector spinae
Lats
Hip flexor
Overhead squat
Excessive forward lean
Overactive
Hip flexor
gastroc
soleus
Underactive Glute max ant tibialis TVA internal oblique
Overhead squat
arms fall forward
Overactive
Lat
teres maj
Pec maj
Underactive Mid/low trap infra teres min Post delt
Overhead squat
heels rise off floor
Overactive
soleus
Underactive
Anterior tib
Overhead squat
Asymmetric weight shift
Overactive Glute med opposite side adductor same side TFL Biceps fem
Gastroc
soleus
Underactive
Glute med same side
Anteror tibialis
Single leg squat
knee move inward
Overactive Gastroc biceps fem adductors tfl
Underactive
VMO
gluteus med/max
single leg squat
hip hike
overactive
ql opposite side
tfl same side
underactive
glute med
single leg squat
hip drop
Overactive adductors biceps femoris tfl gastroc
Underactive
glute med same side as stance leg
single leg squat
torso rotates inward
overactive
ext oblique opposite side as stance leg
tfl same side
underactive
int obliqu opposite
glute med/max
single leg squat
torso rotates outward
overactive
ext oblique
same side as stance leg
Underactive
Internal oblique same side
glute med/max
Push up
low back sag
Overactive
erector spinae
hip flexors
Underactive
tva
int oblique
glute max
Push up
low back rounds
overactive
rectus abdominis
ext oblique
underactive
erector spinae
lat
Push up
shoulders elevate
overactive
upper trap
sterno
levator scap
Underactive
mid/lower trap
Push up
wings
overactive
lats
pec
Underactive
mid/ low trap
serratus anterior
push up
upper back arch
overactive
upper trap
sterno
levator scap
Underactive
deep cervical flexor
Standing row
Low back arches
Overactive
erector spinae
Lat
Hip flexors
Underactive
TVA
Internal oblique
glute max
Standing row
Shoulders elevate
Overactive
Upper trapezius
sterno
levator scap
Underactive
Mid/lower trap
Standing row
Head forward
Overactive
Upper trap
Sterno
Levator scap
Underactive
Deep cervical flexor
Standing row
shoulders elevate
Overactive
Upper trap
sterno
levator scap
Underactive
Mid/lower trap
Standing overhead db press
low back arches
Overactive
Erector spinae
Lats
Hip flexor
Underactive
TVA
int oblique
glute max
Standing overhead db press
Shoulders elevate
Overactive
Upper trap
sterno
levator scap
Underactive
Mid/lower trap
Standing overhead db press
elbows flex
Overactive
lat
pec
biceps
Underactive
Mid/lower trap
infra
teres minor
Standing overhead db press
Arms fall forward
Overactive
lat
teres major
pec
Underactive
Mid/low trap
Infra
teres minor
Standing overhead db press
head forward
Overactive
Upper trap
sterno
levator scap
Underactive
Deep cervical flexor
Shoulder horizontal abduction
shoulders elevate
Overactive
upper trap
sterno
levator scap
Underactive
Mid/lower trap
Rhomboid
Rotator cuff
Shoulder horizontal abduction
shoulders protract
Overactive
pec
Underactive
Mid/ lower trap
Rhomboid
rotator cuff
Shoulder horizontal abduction
elbow flex
Overactive
biceps
underactive
triceps
rotator cuff
Shoulder rotation
shoulder elevate
Overactive
upper trap
sterno
levator scap
Underactive
Mid/lower trap
Rhomboid
Rotator cuff
Shoulder rotation
Shoulder protract
Overactive
pec major
Underactive
mid/lower trap
rhomboid
rotator cuff
Shoulder rotation
internal
hands away from wall
Overactive
infra
terers minor
Underactive
Subscap
teres major
shoulder rotation
external
hands away from wall
overactive pec maj subscap lat teres major
Underactive
Infra
teres minor
