Heels rise at depth
Ankle mobility insufficient for the wide, deep duck squat position.
Overactive muscles
SoleusGastrocnemius
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗Squat · Lower Body
Duck Squat (Deep Squat Assessment)
Coaching cues
- Feet wide; toes turned out significantly; squat to full depth
- Knees track over the toes throughout the descent
- Heels stay flat; torso as upright as possible
- Used to assess combined hip, ankle, and thoracic mobility
Common faults 2
Knees cave inward at depth
Adductors pull the knees in under the deep and wide stance.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗StretchButterfly adductor stretch↗