Overhead Squat Solutions Table • CES | www.nasm.org | 800.460.

6276
 View Checkpoint Compensation Probable Overactive Muscles Probable Underactive Muscles

Foot Foot Turns Out Soleus Med. Gastrocnemius Med. Hamstring

Lat. Gastrocnemius Bicep Femoris (short head) Gluteus Medius/Maximus Gracilis
Tensor Fascia Latae Popliteus

Knee Moves Inward Adductor Complex Bicep Femoris (short head) Gluteus Medius/Maximus Vastus Medialis
Tensor Fascia Latae Vastus Lateralis Oblique (VMO) Med. Hamstring
Lat. Gastrocnemius Med. Gastrocnemius
Anterior

Moves Outward Piriformis, Biceps Femoris Adductor Complex Med. Hamstring

Tensor Fascia Latae Gluteus Minimus/ Medius Gluteus Maximus

L-P-H-C Excessive Forward Soleus Gastrocnemius Anterior Tibialis Gluteus Maximus Erector
Lean Hip Flexor Complex Abdominal Complex (rectus Spinae
abdominus, external oblique)

Low Back Arches Hip Flexor Complex Erector Spinae Latissimus Gluteus Maximus Hamstrings
Dorsi Intrinsic Core Stabilizers (transverse
abdominis, multifidus, internal oblique,
transversospinalis, pelvic floor muscles)

Low Back Rounds Hamstrings Adductor Magnus Rectus Abdominus Gluteus Maximus Erector Spinae
Lateral

External Obliques Intrinsic Core Stabilizers (transverse

abdominis, multifidus, internal oblique,
pelvic floor muscles, transversospinalis)

Upper Body Arms Fall Forward Latissumus Dorsi Pectoralis Major/ Minor Teres Mid/Lower Trapezius Rhomboids
Major Coracobrachialis Rotator Cuff
Posterior Deltoid

Forward Head Levator Scapula Sternocleidomastoid Scalenes Deep Cervical Flexors

(pushing/pulling
assessment)

Shoulder Elevation Upper Trapezius Sternocleidomastoid Levator Mid/lower Trapezius Rhomboids

(pushing/pulling Scapulae Rotator Cuff
assessment)

Foot Foot Flattens Peroneals Anterior Tibialis Posterior Tibialis Med.

Lat. Gastrocnemius Bicep Femoris (short head) Gastrocnemius Gluteus Medius
Tensor Fascia Latae

Heel Rises Soleus Anterior Tibialis

Posterior

L-P-H-C Asymmetrical Weight Adductor Complex Tensor Fascia Latae Gluteus Medius (same side)
Shift (same side) Piriformis Adductor Complex (opposite side)
Bicep Femoris Gluteus Medius (opposite
side)
 Example Flexibility Exercise Example Strengthening
(SMR & Static) Exercise

Calf Stretch Hamstring Stretch Standing Single-leg Balance Reach

TFL Stretch

Adductor Stretch Hamstring Stretch Lateral Tube Walking Ball Squat

TFL Stretch w/Abduction
Calf Stretch Ball Bridge w/Abduction

Piriformis Stretch, Hamstring Stretch Ball Squat w/Adduction Ball Bridge

TFL Stretch w/Adduction

Calf Stretch Hip Flexor Stretch Ball Squat

Ball Abdominal Stretch

Hip Flexor Stretch Latissimus Dorsi Ball Squat Floor Bridge Ball Bridge
Stretch Erector Spinae Stretch

Hamstring Stretch Adductor Magnus Floor Cobra Ball Cobra

Stretch Ball Abdominal Stretch Ball Back Extension

Latissumus Dorsi Stretch Pec Stretch Floor Cobra Ball Cobra Squat to Row
SMR Thoracic Spine

Levator Scapula Stretch Tuck chin, keeping head in neutral

Sternocleidomastoid Stretch Scalene position during all exercises
Stretch

Upper Trapezius Stretch Floor Cobra Ball Cobra

Sternocleidomastoid Stretch Levator
Scapulae Stretch

Peroneal Stretch Calf Stretch Hamstring Single-Leg Balance Reach Single-leg

Stretch Standing TFL Stretch Medial Calf Raise

Soleus Stretch Single-leg Balance Reach Single-leg

Squat

Adductor Stretch (same side) Gluteus Medius (same side)

Tensor Fascia Latae Stretch Adductor Complex (opposite
Piriformis Stretch Hamstring side)
Stretch
(opposite side)