Hello, this is BlackGreenCo:)
Let's find out Single Leg Squat Assessment.
Single Leg Squat Assessment
You can evaluate dynamic flexibility, core strength, balance, and neuromuscular control.
Single Leg Squat Assessment
1. Hold both hands at the waist, and stand in the forward direction at the tip of your foot.
2. Lift one leg up to an angle of 90 degrees.
3. Squat with one leg raise.
4. Repeat the action 5 times slowly.
5. Assess from the Anterior.
1. Knees Move Inward (Valgus)
Rotating inside the foot, the arch of the foot is collapsed, and the knees are also gathered inside. The weight may be carried inside the knee and cause pain in the knee.
-Overactive muscle
Adductor complex, tensor fasciae latae, Lateral gastrocnemius
- Underactive muscle
Medial Hamstring, Medial gastrocnemius, gluteus medius, gluteus maximus, VMO (Vastus Medalis Oblique)
2. Inward Trunk Rotation
The shoulder of the leg you're lifting is rotating towards the leg you support.
Ex. the left shoulder is rotated towards the right knee
RT / LT
- Overactive muscle
Rt side (same side): internal oblique, TFL; tensor fasciae latae, Adductor Complex
Lt side (opposite side: external oblique
-Underactive muscle
Rt side (same side): external oblique, gluteus medius, gluteus maximus
Lt side (opposite side: internal oblique
3. Outward Trunk Rotation
The shoulder of the leg you're lifting has rotated against the supported leg.
Ex. Left shoulder rotated opposite to right knee
RT / LT
- Overactive muscle
Rt side (same side): external oblique, Piriformis
Lt side (opposite side): internal oblique)
-Underactive muscle
Rt side (same side): internal oblique, Adductor Complex, gluteus medius, gluteus maximus
Lt side (opposite side): external oblique
4. Hip Hike
The pelvis on the raised side of the leg is up.
Ex. Left pelvis raise
RT / LT
-Overactive muscle
Rt side (same side): TFL; tensor fasciae latae, gluteus minimus
Lt side (opposite side): Quadratus Lumborum
-Underactive muscle
Rt side (same side: Adductor Complex, gluteus medius
5. Hip Drop
The pelvis on the raised side of the leg is down.
Ex. Left pelvis drop
RT / LT
-Overactive muscle
Rt side (same side): Adductor Complex)
-Underactive muscle
Rt side (same side): gluteus medius
Lt side (opposite side): Quadratus Lumborum
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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