Drop squat

Weight-bearing eccentric exercise for the trunk and lower extremity, involving the back extensors, gluteal, hamstring and quadriceps muscles.

  • standing, spine neutral, maintaining proper foot position and lower extremity alignment
  • gently “spread the floor” to create some lateral hip stability
  • keeping the spine neutral “hinge” or flex forward at the hips while bending the knees and posteriorly translating the pelvis
  • maintain appropriate loading through the feet (50:50 rearfoot:forefoot, or slightly more on the heels)
  • return to the start position
  • gradually increase speed and “drop” into the squat, stopping within the comfortable range, and not beyond 90 degrees of a knee bend
  • repeat as needed