Overhead squats solutions table study

Uncategorized

View Checkpoint Compensation Probable Overactive
Muscles
Probable Underactive
Muscles
Example Flexibility Exercise
(SMR & Static)
Example Strengthening
Exercise
Anterior
Foot Foot Turns Out Soleus
Lat. Gastrocnemius
Bicep Femoris (short head)
Tensor Fascia Latae
Med. Gastrocnemius
Med. Hamstring
Gluteus Medius/Maximus
Gracilis
Popliteus
Calf Stretch
Hamstring Stretch
Standing TFL Stretch
Single-leg Balance Reach
Knee Moves Inward
Bicep Femoris (short head)
Tensor Fascia Latae
Vastus Lateralis
Lat. Gastrocnemius
Gluteus Medius/Maximus
Vastus Medialis Oblique (VMO)
Med. Hamstring
Med. Gastrocnemius

Hamstring Stretch
TFL Stretch
Calf Stretch
Lateral Tube Walking
Ball Squat
w/Abduction
Ball Bridge w/Abduction
Moves Outward Piriformis,
Biceps Femoris
Tensor Fascia Latae
Gluteus Minimus/ Medius
Adductor Complex
Med. Hamstring
Gluteus Maximus
Piriformis Stretch,
Hamstring Stretch
TFL Stretch
Ball Squat w/Adduction
Ball Bridge w/Adduction
Lateral
L-P-H-C Excessive
Forward Lean
Soleus
Gastrocnemius
Hip Flexor Complex
Abdominal Complex (rectus
abdominus, external oblique)
Anterior Tibialis
Gluteus Maximus
Erector Spinae
Calf Stretch
Hip Flexor Stretch
Ball Abdominal
Stretch
Ball Squat
Low Back Arches Hip Flexor Complex
Erector Spinae
Latissimus Dorsi
Gluteus Maximus
Hamstrings
Intrinsic Core Stabilizers
(transverse abdominis,
multifi dus, internal oblique,
transversospinalis, pelvic fl oor
muscles)
Hip Flexor Stretch
Latissimus Dorsi Stretch
Erector Spinae Stretch
Ball Squat
Floor Bridge
Ball Bridge
Low Back Rounds Hamstrings
Adductor Magnus
Rectus Abdominus
External Obliques
Gluteus Maximus
Erector Spinae
Intrinsic Core Stabilizers
(transverse abdominis,
multifi dus, internal oblique,
pelvic fl oor muscles,
transversospinalis)
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
Mid/Lower Trapezius
Rhomboids
Rotator Cuff
Posterior Deltoid
Latissumus Dorsi Stretch
Pec Stretch
SMR Thoracic Spine
Floor Cobra
Ball Cobra
Squat to Row
Forward Head
(pushing/pulling
assessment)
Levator Scapula
Sternocleidomastoid
Scalenes
Deep Cervical Flexors Levator Scapula Stretch
Sternocleidomastoid Stretch
Scalene Stretch
Tuck chin, keeping head in
neutral position during all
exercises
Shoulder
Elevation
(pushing/pulling
assessment)
Upper Trapezius
Sternocleidomastoid Levator
Scapulae
Mid/lower Trapezius
Rhomboids
Rotator Cuff
Upper Trapezius Stretch
Sternocleidomastoid Stretch
Levator Scapulae Stretch
Floor Cobra
Ball Cobra
Posterior
Foot Foot Flattens Peroneals
Lat. Gastrocnemius
Bicep Femoris (short head)
Tensor Fascia Latae
Anterior Tibialis
Posterior Tibialis
Med. Gastrocnemius
Gluteus Medius
Peroneal Stretch
Calf Stretch
Hamstring Stretch
Standing TFL Stretch
Single-Leg Balance Reach
Single-leg Medial Calf Raise
Heel Rises Soleus Anterior Tibialis Soleus Stretch Single-leg Balance Reach
Single-leg Squat
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)
Gluteus Medius
(same side)
Adductor Complex
(opposite side)
Overhead Squat Solutions Table CES | www.nasm.org | 800.460.6276

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