Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Squat Target: Synergist(s):
Exercise
Regressions: Progressions:

Equipment: Dowel
Description:

Set-up Verbal Instructions:

  • Stand tall with your feet shoulder-width apart and toes pointed forward.
  • Grasp the dowel in both hands and place it on top of your head so your shoulders and elbows are at 90 degrees.
  • Press the dowel so that it is directly above your head.
  • While maintaining an upright torso and keeping your heels and the dowel in position, descend into a squat as deeply as possible.
  • Hold the bottom position for a count of one, and then return to the starting position.

Tips for testing:

  1. The client can perform the movement up to three times if necessary.
  2. If a score of three is not achieved, repeat above instructions using the board under the client’s heels.
  3. Observe the client from the front and side.
  4. All positions, including the foot position, should remain unchanged when the heels are elevated with either the FMS kit or a similar size board.

Scoring:

3: 

  • Torso is parallel with tibia or toward vertical
  • Femur is below horizontal
  • Knees do not track inside of feet
  • Dowel aligned over feet

2:

  • Same as above but the heels are elevated

1:

  • Tibia and torso are not parallel
  • Femur is not below horizontal
  • Knees track inside of feet
  • Dowel is not aligned over feet

0:

  • Pain
Common Error(s):
Spotting:
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