Movement compensation

Question 1

Overhead squat

feet flatten

Answer 1

Overactive
gastroc
biceps fem
tfl

Underactive
Anterior tibialis
posterior tibialis
glute med

Question 2

Overhead squat

feet turn out

Answer 2

Overactive
Soleus
gastroc
biceps fem
TFL

Underactive
glute med/max

Question 3

Overhead squat

Knees move inward

Answer 3

Overactive
Gastroc
Biceps fem
Aductors
TFL

Underactive
VMO
Glute med/max

Question 4

Overhead squat

Knees move outward

Answer 4

Overactive
TFL
Biceps fem

Underactive
Glute max

Question 5

Overhead squat

low back arches

Answer 5

Overactive
Erector spinae
Lat
Hip flexor

Underactive
TVA
Internal oblique
Glute max

Question 6

Overhead squat

Low back rounds

Answer 6

OVeractive
Rectus ab
ext oblique

Underactive
Erector spinae
Lats
Hip flexor

Question 7

Overhead squat

Excessive forward lean

Answer 7

Overactive
Hip flexor
gastroc
soleus

Underactive
Glute max
ant tibialis
TVA
internal oblique

Question 8

Overhead squat

arms fall forward

Answer 8

Overactive
Lat
teres maj
Pec maj

Underactive
Mid/low trap
infra
teres min
Post delt

Question 9

Overhead squat

heels rise off floor

Answer 9

Overactive
soleus

Underactive
Anterior tib

Question 10

Overhead squat

Asymmetric weight shift

Answer 10

Overactive
Glute med opposite side
adductor same side
TFL
Biceps fem

Gastroc
soleus

Underactive
Glute med same side

Anteror tibialis

Question 11

Single leg squat

knee move inward

Answer 11

Overactive
Gastroc
biceps fem
adductors
tfl

Underactive
VMO
gluteus med/max

Question 12

single leg squat

hip hike

Answer 12

overactive
ql opposite side
tfl same side

underactive
glute med

Question 13

single leg squat

hip drop

Answer 13

Overactive
adductors
biceps femoris
tfl
gastroc

Underactive
glute med same side as stance leg

Question 14

single leg squat

torso rotates inward

Answer 14

overactive
ext oblique opposite side as stance leg
tfl same side

underactive
int obliqu opposite
glute med/max

Question 15

single leg squat

torso rotates outward

Answer 15

overactive
ext oblique
same side as stance leg

Underactive
Internal oblique same side
glute med/max

Question 16

Push up

low back sag

Answer 16

Overactive
erector spinae
hip flexors

Underactive
tva
int oblique
glute max

Question 17

Push up

low back rounds

Answer 17

overactive
rectus abdominis
ext oblique

underactive
erector spinae
lat

Question 18

Push up

shoulders elevate

Answer 18

overactive
upper trap
sterno
levator scap

Underactive
mid/lower trap

Question 19

Push up

wings

Answer 19

overactive
lats
pec

Underactive
mid/ low trap
serratus anterior

Question 20

push up

upper back arch

Answer 20

overactive
upper trap
sterno
levator scap

Underactive
deep cervical flexor

Question 21

Standing row

Low back arches

Answer 21

Overactive
erector spinae
Lat
Hip flexors

Underactive
TVA
Internal oblique
glute max

Question 22

Standing row

Shoulders elevate

Answer 22

Overactive
Upper trapezius
sterno
levator scap

Underactive
Mid/lower trap

Question 23

Standing row

Head forward

Answer 23

Overactive
Upper trap
Sterno
Levator scap

Underactive
Deep cervical flexor

Question 24

Standing row

shoulders elevate

Answer 24

Overactive
Upper trap
sterno
levator scap

Underactive
Mid/lower trap

Question 25

Standing overhead db press | low back arches

Answer 25

Overactive Erector spinae Lats Hip flexor Underactive TVA int oblique glute max

Question 26

Standing overhead db press | Shoulders elevate

Answer 26

Overactive Upper trap sterno levator scap Underactive Mid/lower trap

Question 27

Standing overhead db press | elbows flex

Answer 27

Overactive lat pec biceps Underactive Mid/lower trap infra teres minor

Question 28

Standing overhead db press | Arms fall forward

Answer 28

Overactive lat teres major pec Underactive Mid/low trap Infra teres minor

Question 29

Standing overhead db press | head forward

Answer 29

Overactive Upper trap sterno levator scap Underactive Deep cervical flexor

Question 30

Shoulder horizontal abduction | shoulders elevate

Answer 30

Overactive upper trap sterno levator scap Underactive Mid/lower trap Rhomboid Rotator cuff

Question 31

Shoulder horizontal abduction | shoulders protract

Answer 31

Overactive pec Underactive Mid/ lower trap Rhomboid rotator cuff

Question 32

Shoulder horizontal abduction | elbow flex

Answer 32

Overactive biceps underactive triceps rotator cuff

Question 33

Shoulder rotation | shoulder elevate

Answer 33

Overactive upper trap sterno levator scap Underactive Mid/lower trap Rhomboid Rotator cuff

Question 34

Shoulder rotation | Shoulder protract

Answer 34

Overactive pec major Underactive mid/lower trap rhomboid rotator cuff

Question 35

Shoulder rotation internal hands away from wall

Answer 35

Overactive infra terers minor Underactive Subscap teres major

Question 36

shoulder rotation external hands away from wall

Answer 36

``` overactive pec maj subscap lat teres major ``` Underactive Infra teres minor