Muscle Imbalance Assessment Tool
How to Perform the Assessments
Perform these movements slowly in front of a mirror or record yourself to observe your form. Pay attention to the checkpoints listed.
A. Overhead Squat
- Stand with feet shoulder-width apart, toes pointing forward.
- Raise your arms straight overhead, keeping them in line with your ears.
- Squat down as if sitting in a chair, going as low as you can comfortably.
- Perform 5-10 repetitions and observe your body.
- Checkpoints: Do your feet turn out? Do your knees cave inward? Does your lower back arch excessively? Do your arms fall forward?
B. Push-Up
- Get into a plank position (on hands and toes, or on knees for a modification).
- Lower your body towards the floor, keeping your body in a straight line.
- Push back up to the starting position.
- Perform 5-10 repetitions.
- Checkpoints: Does your lower back sag? Do your shoulder blades "wing" out? Does your head jut forward?
Check off any compensations you observed.
Overhead Squat Observations
Push-Up Observations
Your assessment results will appear here.