Overhead Squat Solutions Table

Foot Turns Out (Probable Overactive Muscle / Lengthen)

Soleus, Lat. Gastrocnemius, Bicep Femoris, and TFL

Foot Turns Out (Probable Under active Muscle / Strengthen)

Med. Gastrocnemius, Med. Hamstring, Gluteus Medius/Maximus, Gracilis, and Popliteus

Knee Moves Inward (Probable Overactive Muscle / Lengthen)

Adductor Complex, Bicep Femoris, TFL, Vastus Lateralis, Lat. Gastrecnemius

Knee Moves Inward (Probable Under active Muscle / Strengthen)

Gluteus Medius/Maximus, Vastus Medialis Oblique, Med Hamstring, and Med Gastrocnemius

Knee Moves Outward (Probable Overactive Muscle / Lengthen)

Pirifomis, Biceps Femoris, TFL, and Gluteus Minimus/Medius

Knee Moves Outward (Probable Under active Muscle / Strengthen)

Adductor Complex, Med. Hamstring, Gluteus Maximus

Excessive Forward Lean (Probable Overactive Muscle / Lengthen)

Soleus, Gastrocnemius, Hip Flexor Complex, and Abdominal Complex

Excessive Forward Lean (Probable Under active Muscle / Strengthen)

Anterior Tibailis, Gluteus Maximus, and Erector Spinae

Lower Back Arch (Probable Overactive Muscle / Lengthen)

Hip Flexor Complex, Erector Spinae, and Latissimus Dorsi

Lower Back Arch (Probable Under active Muscle / Strengthen)

Gluteus Maximus, Hamstrings, Intrinsic Core Stabilizers

Lower Back Rounds (Probable Overactive Muscle / Lengthen)

Hamstrings, Adductor Magnus, Rectus Abdominus, and External Obliques

Lower Back Rounds (Probable Under active Muscle / Strengthen)

Gluteus Maximus, Erector Spinae, and Intrinsic Core Stabilizers

Arms Fall Forward (Probable Overactive Muscle / Lengthen)

Latissumus Dorsi, Pectoral’s Major/Minor, Teres Major, and Coracobrachialis

Arms Fall Forward (Probable Under active Muscle / Strengthen)

Mid/Lower Trapezius, Rhomboids, Rotator Cuff, and Posterior Deltoid

Forward Head (Probable Overactive Muscle / Lengthen)

Levator Scapula, Sternocleidomastoid, and Scalenes

Forward Head (Probable Under active Muscle / Strengthen)

Deep Cervical Flexors

Shoulder Elevation (Probable Overactive Muscle / Lengthen)

Upper Trapezius, Sternocleidomastoid Levator, and Scapulae

Shoulder Elevation (Probable Under active Muscle / Strengthen)

Mid/Lower Trapezius, Rhomboids, Rotator Cuff

Heel Rises (Probable Overactive Muscle / Lengthen)

Soleus

Heel Rises (Probable Under active Muscle / Strengthen)

Anterior Tibialis

Asymmetrical Weight Shift (Probable Overactive Muscle / Lengthen)

Adductor Complex, TFL, Piriformis, Bicep Femoris, Gluteus Medius

Asymmetrical Weight Shift (Probable Under active Muscle / Strengthen)

Gluteus Medius, Adductor Complex

Foot Flattens (Probable Overactive Muscle / Lengthen)

Peroneals, Lat. Gsatrocnemius, Bicep Femoris, and TFL

Foot Flattens (Probable Under active Muscle / Strengthen)

Anterior Tibialis, Posterior Tibialis, Med. Gsatrocnemius, and Gluteus Medius