| Squat
Is it functional?
Can we do it correctly?
Purpose: Sit to stand, stand to sit and picking heavy objects off the floor. |
Hip Hinge
Bend the knees |
Body: Centre of mass equally distributed forward and back of line of gravity.
Legs: Hip distance apart, legs straight/bent, Pelvis level, knees aligned, footplacement.
Arms: Shoulderblades still set and not pulled forward with weight of arms. |
Yes! The squat is functional now lets compare it to Lunge |
Lunge
Is it functional?
Can we do it correctly?
Is it always in the Saggital plane.
Purpose:- Pick things up from floor, To enable us to get up from floor, Going up and downstairs, up and down kerbs, Walking.
How to analyse: Flexibility, Stability, Strength then Power! |
Ankle Complex
- Sway envelope – sway forward and backwards.
- Single leg tap – transverse plane. Open leg out, closed chain and open chain observation.
- Lateral leg tap.
- Lateral leg cross – behind/front
- Step forward. What hits floor first? What does back foot do?
Hip Complex
- As above with focus on hip
- Lateral lunge Transition from closed to closed chain!
- Step forward lunge
- V-T step – Transition from closed to closed chain!
|
Body in straight line.
Don’t place weight on back foot.
Ankle, knee placement – Symmetry
Ankle, knee placement – Symmetry
Ankle, knee placement – Symmetry
Hip, knee placement – Symmetry
Hip, knee placement – Symmetry
Hip, knee placement – Symmetry
Hip, knee placement – Symmetry
Hip, knee placement – Symmetry |
Flexibility of:
Hip flexors, extensors,
External & Internal rotators, adductors, abductors.
Ankle Dorsi flexors, plantar flexors, Pronators & supinators, invertors, evertors. |
