Squat Compensation
Lower Limb - Movement
Common squat compensations include heel lift, forward trunk lean, and knee valgus.
Biomechanical Mechanism
Ankle dorsiflexion limits, hip mobility restrictions, and poor core control contribute to compensation patterns.
Clinical Rationale
Compensatory squat patterns increase injury risk. Addressing mobility and control improves mechanics.
Practical Solution
Identify the limiting segment and correct it before increasing load or depth.
Common Compensations
- Heels lifting
- Excess forward torso lean
- Knee valgus
Progression
- Level 1: Mobility
- Level 2: Pattern re-education
- Level 3: Loaded squat
- Level 4: Dynamic integration
Regression
- Reduce depth
- Use support
- Slow tempo
Red Flags
- Severe pain
- Instability
- Recent trauma
Differential Diagnosis
- Ankle restrictions
- Hip mobility deficits
- Core stability issues
Related Patterns
- limited ankle dorsiflexion
- hip external rotation restriction
- knee valgus
Related Exercises
- goblet squat
- wall ankle mob
- hip cars
- dead bug
- glute bridge
- hip flexor stretch
- ankle dorsiflexion mob
- calf stretch
- goblet squat hold
- overhead squat
Related Assessments
- overhead squat assessment
- goblet squat assessment
Evidence
Level: limited
Evidence for correcting squat compensations with exercise is indirect; protocols are derived from mobility, strength, and motor control studies.