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All corrective movement strategies

Corrective movement strategy

Knee Dominance

Explore squat and step variations that distribute effort comfortably across the foot, knee, and hip.

  • control
  • 10 min
  • Knee
  • Hip & pelvis
Knee Dominance

Typically overactive / tight

Typically underactive / weak

Tight muscles

Rectus femoris＋

Rectus femoris

Muscle dictionary
Anterior anatomical illustration highlighting the rectus femoris muscle
Gray's Anatomy, Wikimedia Commons, public domain
Image source
Functions
Extends the knee and flexes the hip
Origin
Anterior inferior iliac spine and ilium superior to the acetabulum
Insertion
Tibial tuberosity through the quadriceps tendon, patella, and patellar ligament
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs
Soleus＋

Soleus

Muscle dictionary
Anatomical illustration of the soleus muscle and its tendinous arch
Johannes Sobotta, Wikimedia Commons, public domain
Image source
Functions
Plantarflexes the ankle and plays an important postural role during standing and walking
Origin
Posterior fibular head and proximal fibula, and soleal line of the tibia
Insertion
Posterior calcaneus through the calcaneal tendon
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs
Vastus intermedius＋

Vastus intermedius

Muscle dictionary
Rotating Anatomography model highlighting the vastus intermedius beneath the superficial quadriceps
BodyParts3D / Anatomography, Wikimedia Commons, CC BY-SA 2.1 JP
Image source
Functions
Extends the leg at the knee as the deep central portion of the quadriceps femoris
Origin
Anterior and lateral surfaces of the femoral shaft
Insertion
Tibial tuberosity through the quadriceps tendon, patella, and patellar ligament
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs
Vastus lateralis＋

Vastus lateralis

Muscle dictionary
Anterior anatomical illustration highlighting the vastus lateralis muscle
Gray's Anatomy, modified by Uwe Gille, Wikimedia Commons, public domain
Image source
Functions
Extends the knee and contributes to control of the patella through the quadriceps tendon
Origin
Greater trochanter and lateral lip of the linea aspera of the femur
Insertion
Tibial tuberosity through the quadriceps tendon, patella, and patellar ligament
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs
Vastus medialis＋

Vastus medialis

Muscle dictionary
Anterior anatomical illustration highlighting the vastus medialis muscle
Gray's Anatomy, modified by Uwe Gille, Wikimedia Commons, public domain
Image source
Functions
Extends the knee and contributes to medial control of the patella through the quadriceps tendon
Origin
Intertrochanteric line and medial lip of the linea aspera of the femur
Insertion
Tibial tuberosity through the quadriceps tendon, patella, and patellar ligament
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs

Weakened muscles

Gluteus maximus＋

Gluteus maximus

Muscle dictionary
Posterior anatomy plate highlighting the gluteus maximus muscle
Gray's Anatomy, adapted by Mikael Häggström, public domain
Image source
Functions
Extends and laterally rotates the hip and contributes to powerful rising; climbing; and propulsion
Origin
Posterior ilium, sacrum, coccyx, and sacrotuberous ligament
Insertion
Iliotibial tract and gluteal tuberosity of the femur
OpenStax Anatomy and Physiology 2e — Pelvic Girdle and Lower Limbs