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