Mobility Assessment - Squat

Описание: 1. Setup
Stand with feet shoulder-width (or natural stance). Toes pointed straight ahead or slightly turned out ( less than 15°). Arms extended straight out or overhead depending on the version. Barefoot or in minimal shoes.

2. Execution
Take a breath in. Sit into a deep squat: Push hips back and down. Let knees track over the toes. Go as low as possible without losing form: Heels stay on the ground. Chest stays lifted. Spine stays long. Hold the bottom position for 3 seconds.

What to Look For (Scoring)
A. Optimal Squat Mobility

Heels down. Knees track over toes. Hips below knee crease (full depth). Femurs parallel or below to floor. Neutral spine (no excessive lumbar rounding or overextension). Chest up (no forward collapse). Feet maintain tripod position

This usually indicates:

Adequate ankle mobility (≥4 in dorsiflexion). Good hip flexion + ER/IR mobility. Proper pelvic control + core stiffness. Balanced thoracic extension.

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