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Deep Squat Corrective Exercises

The deep squat movement pattern tests symmetrical, functional mobility and stability of the ankles, knees, hips, thoracic spine, scapular region and shoulders. It challenges total body mechanics and neuromuscluar control. You should be able to perform this movement perfectly regardless of your sport(s).

For information about scoring, see About the Functional Movement Screen.
For general information about the exercise progressions, see FMS Corrective Exercises.

Foam Roller exercisesAlways begin each session with the foam roller exercises
Wall Sit with Dorsiflexion Bilateral1 x 10 each arm, or 1 x 20 both arms together.
Squat - with Heel Raise1 x 20. When 20 are comfortable, remove heel raise. When that is comfortable, perform the squats with dowel overhead.

Mini Band Squat

1 x 20. If necessary, follow the three-part progression used above (heel raise first, then flat footed, then with dowel overhead).
Medicine Ball - RDL to Overhead Squat 1 x 20. Begin with a light medicine ball. Do not perform this exercise until flat footed squats are comfortable.

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