How to do it
Feet shoulder-width apart, weight through the whole foot. Send the hips back and down as far as the back stays flat and the heels stay down; knees over the second toe. Squeeze the glutes on the way up.
Default dose
3 × 10
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- working while lengthening Gluteus maximus, Vastus lateralis (quadriceps), Vastus medialis (quadriceps)
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Integrate
The fourth phase is integration: using the new pattern in whole, everyday movements — standing, bending, squatting, walking — so the correction does not stay on the exercise mat.
Which postural findings it is prescribed for
It appears in the example programme on these pages:
Take care
- Open growth plates (children and adolescents) — Taken off the programme: Heavy axial loading and maximal eccentrics on a growing skeleton do not happen without a paediatric orthopaedic opinion.
- Advanced knee osteoarthritis — Only under supervision: Load on the kneecap and the medial compartment is highest in deep flexion; shortened range and a low step, supervised.
- Previous knee surgery (osteotomy, replacement, ligament) — Only under supervision: Loading and balancing on an operated knee only with the surgeon's or the treating physiotherapist's agreement.
- Inflammatory arthritis (rheumatoid and similar) — Only under supervision: High load on an inflamed joint; only outside a flare and supervised.
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Textbook:
- Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. Lippincott Williams & Wilkins; 2011.
The four-phase corrective continuum — inhibit, lengthen, activate, integrate — this library is ordered by.