Lower Body Mobility & Stability

Lower Body Mobility & Stability – What

Coordination of hip, knee, ankle, and foot as a functional lower kinetic chain

Lower Body Mobility & Stability – Goal

Allow joints to change length/position to manage load, balance, and movement

Lower Body Mobility & Stability – Objectives

Static & dynamic alignment, flexibility, force management

Lower Kinetic Chain – Definition

Interdependent system of hip, knee, ankle, and foot working together

Lower Kinetic Chain – Requirement

Full range of motion for optimal function

Hinge Movement Pattern – Definition

Hip flexion with pelvis moving over femur while spine stays neutral

Hinge Movement Pattern – Key Feature

Knees may slightly flex, movement in sagittal plane

Hinge Movement Pattern – Function

Foundation for bending, squatting, and lunging

Squat Movement Pattern – Definition

Hip and knee flexion with ankle dorsiflexion while maintaining neutral spine

Squat Movement Pattern – Function

Raise and lower body (sit-to-stand)

Squat Movement Pattern – Plane

Sagittal plane

Step Movement Pattern – Definition

Weight transfer from two legs to one with stepping motion

Lunge Movement Pattern – Definition

Step forward with both knees flexing and lowering body

Static & Dynamic Alignment – Definition

Proper joint positioning for efficient load transfer

Static & Dynamic Alignment – Importance

Misalignment affects entire chain and impacts pelvis, spine, and shoulders

Static & Dynamic Alignment – Key Focus

Neutral pelvis and spine improve lower body control

Natural Standing Alignment – Goal

Create awareness of posture and weight distribution

Natural Standing Alignment – Ideal

Tripod foot (big toe, little toe, heel) with weight centered

Natural Standing Alignment – Joint Position

Hip, knee, ankle stacked with pelvis over feet

Squat – Goal

Create awareness of dynamic alignment

Squat – Ideal Form

Femurs parallel, heels grounded, spine neutral, knees track over toes

Squat – Movement Pattern

Hips, knees flex, ankles dorsiflex, return to standing

Flexibility – Definition

Ability of joints to move freely without compensation

Flexibility – Dysfunction

If one joint is stiff, movement shifts to another causing compensation

Flexibility – Risk

Leads to overuse, wear, and injury

Standing Twist – Goal

Create awareness of rotational flexibility

Standing Twist – Movement

Rotate torso allowing weight shift across feet

Standing Twist – Ideal Motion

Hips, pelvis, ankles, and feet contribute symmetrically

Plié – Goal

Improve flexibility in transverse and coronal planes

Plié – Movement

Flex hips/knees, dorsiflex ankles, maintain turnout and upright torso

Plié – Alignment

Knees track over toes, spine remains vertical

Force Management – Definition

Ability to control forces in both open and closed chain movements

Force Management – Ground Reaction Forces

Pressure into ground creates joint compression and feedback

Force Management – Requirement

Stable foot tripod supports efficient force transfer

Step – Goal

Create awareness of weight shift and force transfer

Step – Movement

Step forward with slight knee bend, return to start

Step Lunge – Goal

Increase awareness of weight shift and force in larger range

Step Lunge – Movement

Step forward, bend both knees, return to standing

Step & Lunge – Key Concept

Require balance, weight transfer, and control

Step & Lunge – Alignment

Pelvis level, torso upright, smooth transition without loss of balance

Step & Lunge – Force Absorption

Front leg absorbs force with soft knee and controlled weight shift