Lab 1: Overhead Squat Analysis

Julianna Bosa, Marcia Dheilly-Sturrock & Jensen Farmer

Douglas College

Sport Science 3154 - 001: Integrated Movement Analysis

Presented to: Ryan Cook

February 25 2021
Preparation
Performing an overhead squat assessment is a great method to help evaluate the
individual’s dynamic flexibility, core strength, balance and overall neuromuscular control and
allow the trainer to help mitigate and reduce injury risk (NASM, 2020). The overhead squat
assessment allows us to identify any movement impairments which could be due to
compensations in available joint motion, muscle activation and overall neuromuscular control,
and with the information obtained from the assessment we can devise strategies to improve
compensations and decrease clients risk of injury and improving their overall quality of life
(NASM, 2020). In order for the participant to be assessed they will start by removing their shoes
and will hold a straight dowel over their head with their arms fully extended and in line with
their ears (NASM, 2020). They will then be asked to complete three sets of five repetitions at a
moderate speed. One set will be directed towards analyzing the anterior view and the participants
feet and knees, another will be viewed in the sagittal plane to assess the lumbo-pelvic-hip-
complex [hereinafter LPHC] as well as the upper body and the final set will be observed in the
posterior view to assess the foot and LPHC position.
This closed skill is broken into four functional phases: standing, lowering, holding and an
upward phase (Figure 1). The standing phase consists of the individual standing feet shoulder
width apart, arms straight above the head holding the dowel at a comfortable grip with their arms
in line with their ears, eyes and feet facing forwards along with the foot, ankle, knee and LPHC
in a neutral position (NASM, 2020). In this phase, we will assess how the participants set up for
their squat without giving them cues. Allowing the participant to set up for the squat on their
own will show us if they point their feet outwards, if they start with too narrow or too wide of a
stance and where their arms are in relation to their body; too far forward or back.
In the next phase the participant will initiate the movement and go into their lowering
phase. The participant should engage their core, keep their eyes looking forward, track the knees
overtop of the feet as opposed to knee valgus or varus (inwards or outwards rotation), the degree
of forward lean, if the back is neutral, arched or rounded, the path their arms travel in relation to
the rest of the body during the movement, heel lift, a flat foot and asymmetrical weight shift
within the LPHC (NASM, 2020). These are all critical features of the overhead squat and are
important to analyze to determine if the participant has any overactive and underactive muscle
imbalances which could lead to injury and improper form.
 The holding phase is characterized by the participant in a full squat position, which is
their lowest depth of the movement. The same critical features listed in the lowering phase will
be analyzed in this phase. In the holding phase we will more specifically analyze the participants
feet to see if they lift off the ground, if there is excessive forward lean, if their arms are straight
above the head and parallel to the knees, the depth of their squat, and assess if their spine is
neutral to rule out anterior pelvic tilt in the lower back or tucking under of the hips. Alongside
this we will also be looking for any gross differences between the gastrocnemius and back
(NASM, 2020).
The final phase is the upward phase in which the participant returns back to the standing
phase in an upward motion. The same critical features will be analyzed throughout to ensure
proper safety and efficiency in their return to the standing phase.

Standing Phase Lowering Phase Holding Phase Upward Phase Standing Phase

Figure 1 – Functional Phases of the Overhead Squat

Overall, we will be analyzing the participants whole body movement and specifically
identifying the critical features needed to perform the movement as safely and efficiently as
possible. Any noted impairments will be flagged, and corrective exercises and strategies will be
provided to meet the client goals because as NASM (2020) stated, any compensations the
participants have will negatively impact their range of motion, muscle activation and
neuromuscular control which evidently increases risk of injury (NASM, 2020).
Participant Intake Form
Retrieved from SportMedBC (2014)
Observation
The goal of the observation is to conduct a dynamic assessment to identify the clients
overall functional status by assessing, dynamic flexibility, core strength, balance and overall
neuromuscular control (NASM, 2020). It is best to view the overhead squat from the front
(anterior), back (posterior) and lateral (sagittal plane) view to be able to obtain the information
on the critical features of the movement. The critical features include analyzing for any
compensations at the foot, knees, LPHC and upper body throughout the duration of the
movement.

Before filming, white markers were placed on all of the joints of Back (Posterior) Plane

interest; the shoulder (acromion process), the hip (greater trochanter)

and the ankle (lateral malleolus). The movement was analyzed from
three angles in order to gain overall information about any
dysfunctional movement patterns: anterior, posterior and lateral view.
A stage with a background that contrasts the performers was set and
they were asked to wear minimal clothing that is tight to their bodies
Figure 2 - Stage set up
and to remove their shoes for the movement. Figure 2 shows the
camera set up at a distance far enough to capture the whole body throughout the entire movement
(approximately 3 meters). Due to a lack of equipment a tripod was unavailable to set the camera
up to ensure the camera stayed in one spot throughout the whole recording, however the trainer
that was recording the movement ensured they remained as stable as possible throughout the
duration of the film. The camera used to film the movement filmed at 30hz and was an adequate
frequency for this movement because the participants were performing the movement at a slower
motion (Robertson & Caldwell, n.d.). The dowel the performer used in the overhead squat acted
as the object of known length so we could calibrate the images.
The performers participated in a short warm up consisting of 3 sets of 4 dynamic
stretches (10 leg swings, 5 deep lunges with a 10 second hold, 5 body weight squats and 5
downward dogs), to warm up their bodies before completing the overhead squat. Once they were
warmed up, the stage was set, the markers were placed, and the movement was filmed. The
performers were then asked to complete 3 sets of 5 squats at a moderate pace and each set was
viewed in a different plane (anterior, posterior and lateral). The performers were cued into the
movement, meaning the trainers asked them to complete five squats just as they normally would,
without showing/telling them how to do it. The anterior view was filmed first, then lateral and
posterior was filmed last.
Once the filming was complete, the videos were uploaded into the Hudl app for
observation. Observations were done using the National Academy of Sports Medicine Overhead
Squat Test Assessment Form (Appendix A-C). In the anterior view, the trainers specifically
analyzed the videos for any feet deviation and knee valgus or varus on the right or left side. In
the lateral view, the LPHC was observed to assess if there was any excessive forward lean, low
back arch or rounding. The upper body was also analyzed to observe if the participants arms fell
forward during the movement. In the posterior view, the right and left feet were assessed to
determine if the participants feet raised or flattened during the movement. The LPHC was also
assessed in the posterior view to observe any asymmetrical weight shifts. Any functionality
deviations of the critical features were recorded into the NASM forms and were used in the
evaluation to understand how the performers body was compensating. The trainers used the Hudl
app in order to further quantify any compensations noted in the assessment.
In order to assess if the performers had any asymmetrical weight shift, we quantified their
movements using linear kinematics. We measured the performers distance between the top of
their femur to their lateral malleolus on both the right and left in order to give us a comparison
between the two sides. In order to measure the actual distance, we determined a scaling factor
using the actual distance of the object of known length which was the
dowel that is 6 feet long. The movement was analyzed using an Ipad and
we drew vertical lines from the markers placed on the lateral malleolus to
the head of the femur. Next a ruler was used to measure the length of the
object of known length (dowel) in each frame, separately because different
frames provide different measurements. From here we were able to
calculate the scaling factor using the formula (actual length/length of object
measured). With the scaling factor determined, we measured the distance
from the two joints of interest on both the right and left side and used the
scaling factor to obtain the real-life units. This was done to help us
determine if the length on both sides differed from one another and if the
Figure 3
performer had an asymmetrical weight shift. Calculation methods can be
seen in Figure 3.
The tools necessary for this observation include: a camera to record videos, athletic tape
to act as markers, a device with the Hudl app, a 6-foot dowel the performers can hold in the
overhead squat movement and a stage with a background contrasting the performers clothing.
Evaluation
We analyzed two performers of relative height and weight in order to normalize and
allow for comparisons of participants.
Julianna
Anterior
Observing the performer in the front view (anterior), it was evident that her left knee
rotated outwards. The screenshots below show the performer in the standing phase (Figure 4)
and in the lowering phase (Figure 5). In the standing phase, the performer is aligned, however,
she deviates on the left side in the lowering phase as seen in Figure 5. You can see that her left
knee is no longer in line with the lines in the picture, and in comparison, to her right knee, which
is still relatively in line. You can also see that her left foot deviated outwards as it is also no
longer in line with the lines in the frame. This is also seen in Figure 7 which shows the right
ankle to have an angle 154 degrees and the left side has an angle of 145 degrees, producing a 9-
degree difference and indicating the left foot moved outwards. The left foot deviation could be
due to the performers lack of ankle dorsiflexion, which could be an indicator of overactivity in
the gastrocnemius (Axiom Fitness Academy, 2017) or the soleus (Hamm, 2021). Moving the feet
outwards helps release the demand of these muscles and overcome some of the tightness that is
potentially occurring (Hamm, 2021). Overactive muscles are also known as tight muscles which
evidently may lead to a reduced range of motion at a joint, in this case, it is the ankle (NASM,
2020).
As seen in Figure 4 and Figure 5 the performers right knee tracked along the line
throughout the duration of the movement, which indicates the right knee did not move outward
and did not compensate.
 Figure 4 Figure 5

Figure 6 Figure 7

Figure 5 shows the external rotation in the left knee, as Hamm (2021) said a smaller
angle indicates a more externally rotated knee. The knees should track in a straight path, which is
seen on the performers right knee as it is almost at 180 degrees, which shows that it was tracking
in a straight path throughout the movement. This could potentially be due to underactivity in the
left gluteus medius and hip adductors, meaning these muscles are weak and not able to fire
efficiently for the movement to keep the knees in line with the toes.
Lateral
In the lateral view (side view), it was evident that the performer had a slight forward lean
(Figure 9). An excessive forward lean would be shown if the lines were to cross paths and they
do not. However, they should be perpendicular from one in another to indicate
no forward lean, and the frame shows these two lines to not be perpendicular.
An ideal lateral view with no forward lean is seen in Figure 23 in Marcia’s
overhead squat, where the tibia and torso are parallel with one another. This
forward lean could be due to the depth of the squat as it is seen to be very low
(Figure 8) and potentially could have led to an anterior pelvic tilt which caused
the participant to slightly lean forward (NASM, n.d.). Figure 6 also represents
that the participants arms did not fall forward as they remained in line with her
ears throughout the movement, which is ideal for the overhead squat. Figure 8

Figure 10 Figure 11
Figure 9

Figure 10 shows that the participant had a low back arch in the lowering phase of her
squat, but it was not apparent in the holding phase (Figure 11). Although a slight arch is still
present in Figure 10, Axiom Fitness Academy (2017) stated that a slight arch in the back is
normal. The low back arch in the lowering phase could be due to latissimus dorsi extensibility or
core weakness (Axiom Fitness Academy, 2017).
Posterior
In the back (posterior) view an asymmetrical weight shift was observed to her right side
in the lowering phase as well as a minor weight shift in the upward phase on the left side. Figure
12 shows the performer in the standing phase, with an even weight distribution of 0.91 meters on
both sides. In the lowering phase it appears that the distance from her left hip to left ankle (lateral
malleolus) is 0.42 meters, while her right side is closer to the ground as the distance between her
hip and ankle is 0.39 meters (Figure 13). In the upward phase, a shift from right side weight shift
to a left side weight shift is noticeable. Figure 14 shows that the distance from her hip to ankle
on the left side was 0.80 meters which was closer to the ground compared to her right side which
had a distance of 0.86 meters. This means that in the lowering phase, her pelvis dropped more to
the right side, however in the upward phase, it shifted, and the left leg began to accept more of
the weight (Hamm, 2021). This is not due to a regular imbalance because as seen in Figure 12
she is symmetrical in length on both the right and left side in the standing phase. The participant
intake form (Appendix D) indicated that she has had knee surgeries on both of her knees, so this
could potentially be due to her protecting the leg where the hip is up, which happens to be both.
Potential tight (overactive) muscles are the gastrocnemius/soleus, adductors, tensor fascia latae
on the same side of her weight shift (left and right) and the gluteus medius on the opposite side
of the weight shift (left and right) (NASM, n.d.). Potential weak (underactive) muscles include
the gluteus medius on the same side of the weight side as well as the anterior tibialis and
adductors on the opposite side of the weight shift (Penny, n.d).
The figures below (12-14) display that the heel of her foot did not rise and did not
become flat throughout the overhead squat which is an ideal form for the movement.
Figure 12 Figure 13 Figure 14

Julianna's Intervention

Upon analysis of Julianna’s overhead squat, we have developed some strategies to help
with her overactive (tight) muscles and to strengthen her underactive (weak) muscles.
Overactive Calves
The assessment indicated that Julianna’s left foot moved outwards as she completed her
overhead squat. This could potentially be the result of tightness in her calves (gastrocnemius and
soleus) and she may be moving her foot outward to help release some of the demand of these
muscles to overcome this tightness (Hamm, 2021). Below are some strategies to help with this
tightness in her calves:
Self-Myofascial Release: Foam Rolling (NASM, n.d.)
- Get a foam roller and place it under the
mid-calf
- Cross your right leg over the left
- Begin to slowly roll the calf area and
find the most tender spot
- Once that spot is found, hold it in that
spot for 30-90 seconds or until the
discomfort begins to reduce
- Repeat this on both sides
Wall Standing Calf Stretch:
Photo of a person foam rolling their calf. Web source: NASM
- Participant should stand approximately
2 feet away from a wall
- Place the ball of the right foot up against a wall
and ensure your heel stays on the ground
- Gently begin to lean into the wall while
keeping your knee straight
- Hold this for approximately 30 seconds
- Repeat on the other side

Photo of a person performing the wall standing calf stretch. Web

source: Skimble

Underactive Gluteus Medius and Hip Adductors

The assessment indicated that Julianna’s left knee moved outwards as she went into her
squat. This could possibly be due to weakness in her left gluteus medius and hip adductors.
Below are some exercises targeted towards these muscles to help strengthen the gluteus medius
and hip adductors.
Clamshells:

How to do clamshell exercise. Web source: Pinterest

- Lie on your right side with your knees bent

- Slowly open your left leg as far as you can
- Hold this position for a few seconds and then lower your leg back towards your right
knee
- For a challenge you can add a resistance band just above your knees
- Repeat this on both sides.

L-P-H-C
This assessment indicated that Julianna has an asymmetrical weight shift on both the left
and right side, excessive forward lean and a low back arch. Below are some exercises that she
can do to help strengthen potential underactive muscles as well as relax the potential overactive
muscles.
Overactive Hip Adductors
Butterfly Stretch
- Sit up tall with your back straight
- Have the soles of your feet pressed together and your knees dropped to either side
 - Hold onto your feet and bring your chest down to
your feet while keeping your back straight
- Use your elbows to keep pressure on your knees and
to keep them as close as you can to the ground
- Hold this for 15 to 20 seconds

Underactive Anterior Tibialis

Elastic Band Foot Drop Exercise. Butterfly stretch. Web source: The Active Times
- Tie a loop with your band and place it around
your foot near your toes
- Pull your toes and foot up while keeping your
knee straight (flexed).
- Pull your foot up as far as you can, hold this
position for a few seconds and then slowly relax
to the starting position
- Repeat this on both legs for 10 to 15 repetitions

Elastic Band Foot Drop. Web source: Very Well Health

Low Back Arch

The assessment indicated a low back arch in the lowering phase of Julianna’s overhead
squat which could be the result of latissimus dorsi extensibility or core weakness. Below are
some exercises to help combat these movement errors.
Latissimus Dorsi Extensibility
Childs Pose
- Go onto your knees and hands
- Reach both hands out in front of you, bringing your chest to
your knees.
- Hold your stretched out hands in front of you for 10-15
How to do child’s pose. Web source: Very
seconds Well Fit

- Then move your stretched out hands to the right side, keeping them stretched out in
front of you and your chest close to your knees, holding for 15 to 30 seconds.
 - Repeat this on the left side
- Repeat this cycle 3 times.
Core Weakness
Bird Dog
- Get onto your hands and knees
- Reach your right arm out in front of you, and stretch your left leg
out behind you
- While holding this position for 30 seconds, ensure you keep a flat
back and engage your core
- Repeat this with your left hand in front and right leg behind.
- Repeat the cycle 3 times through
Bird Dog. Web source: Popsugar
Excessive Forward Lean
Wall Facing Squats
To help avoid the excessive forward lean, we want to ensure that Julianna is squatting at
a depth that doesn’t put her into an anterior pelvic tilt.
- Face the wall and stand with an upright posture approximately 6 inches away from the
wall and have a chair behind you.
- Perform the squat with your hands above your head until your gluteus maximus makes
contact with the chair and then go back up.
- When squatting down ensure your hands do not touch the wall.
- Do this for 3 sets of 10 repetitions.

Wall Facing Overhead Squat Modified. Web source: YouTube

Marcia
When evaluating the participant (Marcia) in the front view (anterior), we want to view
the feet, ankle and knee alignment (Axiom Fitness Academic, 2017). We can see that her right
foot slightly turned outward as displayed in Figure 17. This deviation occurred in the holding
phase (deepest squat) as she appears to have equal angles in the standing and lowering phase
(Figure 15 and Figure 16). This deviation in the right foot could be due to her bad right knee
(see Appendix E), or tight (overactive) gastrocnemius (Axiom Fitness Academy, 2017) or soleus
(Hamm, 2021). By moving the left foot outwards, it helps to release the demand of the
gastrocnemius and soleus which helps to overcome the tightness that may be occurring (Hamm,
2021).
Figure 20 shows that Marcia’s left knee moved outwards during her overhead squat. In
the standing and lowering phase, her knees appear to stay at relatively equal angles, however
once in the holding phase her left knee appears to have an angle smaller than that of the right
knee (Figure 18 and Figure 19). In an ideal overhead squat, the knees should track in a straight
path with the toes, which in Marcia’s squat they do for the most part. However, by utilizing the
angles technique on Hudl, we were able to identify a slight deviation. This could be due to weak
(underactive) gluteus medius and hip adductors on the left side.

Figure 15 Figure 16 Figure 17

 Figure 18 Figure 19 Figure 20

Lateral
From the lateral view (right side), we can view the lumbo-pelvic-hip complex and note if
the tibia and arms are in line with the torso throughout the movement (Axiom Fitness Academy,
2017).
Looking at our participant at the beginning of the squat, we can see that she is standing in
a good starting position with her hands overhead, and her arms in line with the ear. She is
looking straight ahead, her feet are pointing forwards, and she is standing in a neutral position
with an overall angle of 180 degrees (Figure 21).
 Figure 22
Figure 21

We can see that our participant does not have an excessive forward lean (Figure 23) as
the lines drawn on the back and through the legs appear to be parallel to one another. We are also
able to see that her lower back does not round during the movement. However, she does have a
slight low back arch in the holding phase of the squat (lowest point of the squat) (Figure 22).
This low back arch may be due to latissimus dorsi extensibility or core weakness (Axiom Fitness
Academy, 2017). Figure 23 also indicates that Marcia’s arms did not fall forward since they
stayed in line with her ears throughout the movement, which is an ideal technique in the
overhead squat.
 Figure 23 Figure 24

Posterior
From the posterior (back side) view of the overhead squat, we are looking for any heel
rise, foot flattening or asymmetrical weight shift through the lumbo-pelvic-hip complex (Axiom
Fitness Academy, 2017). The participant did not show any of these traits as seen in Figure 25 to
Figure 27.

Figure 25 Figure 26 Figure 27

Marcia’s Intervention
The assessment indicated potential overactive (tight) gastrocnemius and soleus and
underactive (weak) gluteus medius, hip adductors, core and latissimus dorsi extensibility. Below
are some strategies to help strengthen and relax these muscles.
Overactive Calves
Self-Myofascial Release: Foam Rolling (NASM, n.d.)
- Get a foam roller and place it under
your mid-calf
- Cross your right leg over your left
- Begin to slowly roll the calf area and
find the most tender spot
- Once you find that spot, hold it in that
spot for 30-90 seconds or until you feel
the discomfort reduce
- Repeat this on both sides!

Photo of a person foam rolling their calf. Web source: NASM

Wall Standing Calf Stretch:

- Place yourself approximately 2 feet away from a wall
- Place the ball of your right foot up against a
wall and have your heel stay on the
ground
- Gently begin to lean into the wall while
keeping your knee straight.
- Hold this for approximately 30 seconds
- Repeat on the other side

Photo of a person performing the wall standing calf stretch. Web

source: Skimble
Underactive Gluteus Medius and Hip adductors
Clamshells:

How to do clamshell exercise. Web source: Pinterest

- Lie on your right side with your knees bent

- Slowly open your left leg as far as you can
- Hold this position for a few seconds and then lower your leg back towards your right
knee.
- For a challenge you can add a resistance band just above your knees
- Repeat this on both sides.
Latissimus Dorsi Extensibility
Childs Pose
- Go onto your knees and hands
- Reach both hands out in front of you, bringing your chest to
your knees.
- Hold your stretched out hands in front of you 10-15 seconds
- Then move your stretched out hands to the right side, keeping
them stretched out in front of you and your chest close to your
knees, holding for 15 to 30 seconds.
How to do child’s pose. Web source: Very
- Repeat this on the left side. Well Fit

- Repeat this cycle 3 times.

Core Weakness
Bird Dog
- Get onto your hands and knees
- Reach your right arm out in front of you, and stretch your left leg
out behind you
- While holding this position for 30 seconds, ensure you keep a flat
back and engage your core
- Repeat this with your left hand in front and right leg behind.
- Repeat the cycle 3 times through
Bird Dog. Web source: Popsugar

Motor Learning Concepts

Two motor learning concepts we would like to integrate into these
participants interventions are block practice and augmented feedback. Block practice is when the
participant repeats a movement over and over again (Coker, 2013). We decided to utilize this
strategy because they may have been missing relevant cues and had some comprehension errors,
so by using block practice the performers can break down one skill at a time while also learning
other multiple skills that contribute to learning the whole movement. Also, by utilizing block
practice, the repetition will allow the performers to develop a schema for the skill which in turn
will help to retain this information in their long-term memory (Coker, 2013). This motor learning
concept could be useful for both Julianna and Marcia as neither of them do overhead squats very
often and could both use the practice to attain better form.
Augmented feedback is when the learner uses external resources to help them learn a
movement (Coker, 2013). The external resources we will use for the overhead squat for Julianna
are the use of the video playback (Hudl) and a chair during her wall facing squats. The video
playback will allow Julianna to watch herself perform the movement and to see the critical errors
for herself so that she is better able to determine what needs to be adjusted. The chair will help
guide her to squat to an efficient depth as she gains strength in her squat.
In performing these motor learning concepts; the participants will better learn to squat
safely and efficiently and understand what proper form entails.
Jensen’s Evaluation
Anterior
The anterior (frontal) view of the overhead squat assessment indicates the participants
right ankle deviated outward in the lowering phase (Figure 29) of the squat but remained normal
in the standing and holding phase (Figure 28 and Figure 30). This could be due to tight
gastrocnemius and soleus on her right side.

Figure 29 Figure 30
Figure 28

In the standing phase the performer’s right knee is externally rotated more than her left
knee (Figure 31). However, in the lowering phase her left knee moves out more than her right
knee and remains to be more externally rotated throughout the movement (Figure 32). In the
holding phase her left knee is more externally rotated than her right, but both knees still remain
to be outwards and not in line with her toes (Figure 33). This could be due to a regular imbalance
because it is also apparent that both the performers knees start at an inward position as seen in
Figure 31 which shows the angle of her knees to be smaller than 180 degrees. An ideal overhead
squat would show the knees to track in a straight path with her toes which would be seen if her
knee angle was 180 degrees. As well as a regular imbalance, these frames suggest weakness in
her gluteus medius and hip adductors.
 Figure 31 Figure 32 Figure 33

Lateral
From the lateral view (Figure 34 and Figure 35) of Jensen’s overhead squat, a slight
forward lean is indicated as the arms and legs are not parallel to each other. That being said,
since the arms and legs do not cross paths, an excessive forward lean cannot be considered
(Axiom Fitness Academy, 2017). It is also evident that her arms do not fall forward as they show
to remain in line with her ears throughout the movement (Figure 34 and Figure 35). Figure 36
shows a minor low back arch; however, this should not be of much concern as a minor low back
arch is normal (Axiom Fitness Academy, 2017).

Figure 34 Figure 35 Figure 36

 Posterior
From the posterior view, we analyzed whether or not Jensen displayed any rises of the
heel, flattening of the feet or asymmetrical weight shifts (Axiom Fitness Academy, 2017).
Figures 37 to 39 show that she did not show any of these errors during the execution of the
overhead squat.

Figure 37 Figure 38 Figure 39

Jensen’s Intervention
The analysis of Jensen’s overhead squat indicated some muscle weakness in the gluteus
medius muscles and hip adductors, as a result some exercises have been produced to aid in
strengthening these muscles. In addition, some muscle tightness in the gastrocnemius and soleus
(overactive muscles) were identified due to a deviation in her right ankle during the lowering
phase of the squat (Hamm, 2021). As a result, some exercises have been acknowledged to aid in
releasing tension in the gastrocnemius and soleus muscles thus improving the overall execution
of her overhead squat.
Overactive Calves
The assessment of this participant indicated that her right ankle moved outward during
the lowering phase of the squat; however, it remained normal throughout the standing and
holding phase.
Self-Myofascial Release: Foam Rolling (NASM, n.d.)
- Get a foam roller and place it under your mid-
calf
- Cross your right leg over your left
- Begin to slowly roll the calf area and find the
most tender spot
- Once you find that spot, hold it in that spot for
30-90 seconds or until you feel the discomfort
reduce
- Repeat this on both sides!
Photo of a person foam rolling their calf. Web source: NASM
Wall Standing Calf Stretch:
- Place yourself approximately 2 feet away from a
wall
- Place the ball of your right foot up against a wall
and have your heel stay on the ground
- Gently begin to lean into the wall while keeping
your knee straight.
- Hold this for approximately 30 seconds
- Repeat on the other side
Photo of a person performing the wall standing calf stretch. Web
source: Skimble
Underactive Gluteus Medius & Hip Adductors
The assessment of Jensen’s overhead squat resulted in identifying a possible regular
imbalance as well as weakness in her gluteus medius and hip adductors. This is due to the fact
that her left and right knees both turn outward during the lowering phase of the squat.
Clamshells:
- Lie on your right side with your knees bent
- Slowly open your left leg as far as you can
- Hold this position for a few seconds and then lower your leg back towards your right
knee
- For a challenge you can add a resistance band just above your knees
- Repeat this on both sides.
How to do clamshell exercise. Web source: Pinterest

Motor Learning Concepts

Jensen could benefit from both motor learning concepts mentioned previously, with block
practice to help her notice relevant cues, as well as breaking down the imbalances in her own
squat through augmented feedback. Block practice may help Jensen push from the knees instead
of compensating with the hips when lowering in her squat allowing her torso and tibia to become
more parallel with one another throughout the movement. Augmented feedback in the form of a
video is a great way for Jensen to see areas that could be improved in her squat such as reducing
right ankle deviation.
 References
Axiom Fitness Academy - Personal Training Certification. (2017, December 23). NASM
Overhead Squat Assessment. [Video]. YouTube.
https://www.youtube.com/watch?v=z65p0Bc0T-Q
Coker, C.A. (2013). Motor Learning & Control for Practitioners with Online Labs (3rd edition)
Scottsdale, AZ: Holcomb Hathaway Publishing.
Hamm, K. (2021) Thursday February 4 – Let’s see your results! [Blackboard Collaborate Ultra
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Appendix B
Appendix C