Deep Squat

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Instructions

Preparation

Stand with feet shoulder width apart and head positioned forward. Extend arms horizontally to front.

Execution

Slowly squat as low as possible. Knees should travel same direction as toes. Knees should extend forward approximately same rate as hips extend back. Body weight should be situated through entire foot through movement. Hips should travel lower than knees. On ascent, angle of spine should not tilt forward.

Measurement

Test administrator should note any issues with functional mobility, general form, balance, speed of descent and ascent, and pain or discomfort. The depth of squat should be noted when hips begin to posteriorly rotate and calf presses forcibly against hamstring. A finger may also be placed just below back of knee to monitor this pressure. The depth can be signified by hip's height relative to knee.

Comments

Test subject may need to wear shorts or pull up sweat pants from around knees and roll up shirt from around hips, so test administrator can observe these body segments during this test. Test administrator may need to coach subject on form if it is not intuitive. If subject cannot complete full squat with shoulder width stance within three attempts, progressively wider stances may be attempted. Test results should indicate narrowest stance required to complete best form. See muscular analysis. Also see Full Squat Analysis and Full Squat Flexibility.

Deep Squat Test

Assesses

Functional mobility

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