Mastering the Back Squat: Part 2
In our previous blog post, we discussed squat compensations and how to fix them. In this week’s post we will provide you with our favorite exercise/drill to work on each of those compensations. These drills will help you reach a better back squat! They will also help you to prevent injuries commonly associated with back squatting (low back pain, hip/groin pain, anterior knee pain). Enjoy!
Butt Wink / Excessive Lumbar Flexion
Exercise / Drill: Quadruped Rockback with Anterior Pelvic Tilt
2. Low Back Hyperextension
Exercise / Drill: 90/90 Core Stabilization with Heel Taps
3. Mid-Back Rounding
Exercise / Drill: Hinged Cat/Cow with Scapular Retraction
4. Neck Hyperextension
Exercise / Drill: Chin Tuck Prone on Elbows with Band
5. Knees Too Far Forward / Tibial Translation
Exercise / Drill: Chair Taps
6. Knee Collapse (Valgus)
Exercise / Drill: Squat with Band Above Knees
7. Toes Lifting (Poor Grounding)
Exercise / Drill: Closed Kinetic Chain (CKC) Ankle Dorsiflexion
There are many exercises and drills that can be used to help improve your squat mechanics. Above are just a few examples of how to work on these compensations. If you, or anybody you know, is having difficulty or pain with squatting, please call us at (347)560-6920 or contact us here. We would be happy to conduct an assessment to break down your movement mechanics.
Dr. Paul Nasri, PT, DPT
Doctor of Physical Therapy
Sarrica Physical Therapy & Wellness
Staff Physical Therapist
Dr. ShiriLee Uriel, PT, DPT, CSCS
Doctor of Physical Therapy
Sarrica Physical Therapy & Wellness
Staff Physical Therapist
