Overhead Squat Corrections – Mobility

Overhead Squat Corrections  – Mobility Issues

Hip Flexor Stretch – Rectus Femoris


  • Place a chair behind you, put a pillow on the ground between you and the chair and finally and grab a stick that you can use for balance
  • Put one foot on the chair and lower yourself until your knee rests on the pillow
  • Ensure that your torso is tall and erect and place both hands on the stick in front of you
  • Push the hip on the leg that is on the chair forward while applying downwards pressure into the ground via the stick.
  • You should feel a stretch in the front of the hip – hold this position for 5-10 seconds
  • Release the stretch by pushing your hip back
  • Repeat 5-10 times

Wall Drives – Ankle Mobilization


  • Remove your shoes and stand close to a wall with your hands touching
  • Place one leg in front of the other in a split stance – start with the toes of your front foot a couple of inches away from the wall.
  • Lean forward and try to drive your front knee to the wall while ensuring that your heel does not come off the ground.
  • Drive the knee slightly off centre towards the outside of your foot in order to not allow your feet not to roll in causing you to collapse your arches
  • Continue to gradually move your front foot back until you can barely touch the wall while still having your heel stay in contact with the ground.
  • You should feel a stretch in the back of your lower leg.
  • Once you reach this point perform 10-15 reps where you rock back and forth touching your knee to the wall for a one second hold.
  • Repeat for the other leg.

Bench T-Spine Drill


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