Beth LaLone

MOVEMENT SPECIALIST & CERTIFIED NUTRITIONIST

Squat Test: To identify the main compensation pattern before training.

Each fail has its own corrective focus:

Elbows fall or upper body loses position
Upper cross, thoracic extension, scapular control, external rotation, rib cage position

Hips shift
Asymmetrical hip control, internal rotation, adductor control, glute med, pelvic stability
Your Squat Test is not about passing perfectly. It is about seeing how your body is organizing movement before you train.

Different compensations mean different needs.

If your elbows fall, we need to address your upper back, shoulders, ribs, and posture.

If your hips shift, we need to address side to side hip control.

If your knees cave in, we need to activate your glute med and improve foot control.

If your knees bow out, we need to restore adductor control and internal rotation.

If your feet turn out, we need to improve hip internal rotation, ankle mobility, and foot tripod.

If your heels lift, we need more ankle dorsiflexion and foot strength.

If you cannot reach depth, we need to open the hips and ankles and build confidence in the bottom position.

If your pelvis tucks under, we need better bracing, pelvic control, and usable squat depth.

If your ribs flare or your core disconnects, we need breathing, bracing, and top rib integration.

The goal is to choose the right preparation for your body that day so you can train with better movement, better control, and less compensation.


Knees cave in
Glute med, external rotators, foot tripod, femur control

Knees bow out
Adductor weakness, internal rotation access, pelvic control

Feet turn out
Limited hip internal rotation, ankle dorsiflexion, foot control

Heels lift
Ankle mobility, calf restriction, foot strength, posterior chain control

Lack of depth
Ankle mobility, hip flexion, adductor mobility, squat pattern confidence

Butt wink or rounded bottom
Core bracing, pelvic control, hamstring tension, hip flexion strategy

Loss of brace or ribs flare
Breathing, top rib integration, anterior core, McGill 3, trunk stiffness

Performs 3 slow squat reps with a dowel along the spine.

Watch for:

Head leaving stick
Upper back losing contact
Elbows falling forward or drifting
Ribs flaring
Hips shifting
Knees caving in
Knees bowing out
Feet turning out
Heels lifting
Lack of depth
Butt wink
Loss of brace

STEP 2
SCORE THE TEST

PASS
You can keep control, depth, foot contact, knee tracking, rib position, and stick contact.

FAIL
You show one or more compensation patterns.

Instead of one generic fail category, choose the primer that matches the main compensation.

If more than one issue shows up, pick the biggest limiter first.STEP 2
SCORE THE TEST

PASS
Client keeps control, depth, foot contact, knee tracking, rib position, and stick contact.

FAIL
Client shows one or more compensation patterns.

Instead of one generic fail category, choose the primer that matches the main compensation.

If more than one issue shows up, pick the biggest limiter first.

Priority order:

Pain or pinching
Loss of brace or spine position
Heels lifting or lack of depth
Hip shift
Knee collapse or bowing
Upper body position

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