Body Fat Percentages
For Women
dangerously low under 14%
excellent 14–16.5%
good 16.6–19.4%
fair 19.5–22.7%
poor 22.8–27.1%
dangerously high over 27.2%
For Men
dangerously low under 8%
excellent 8–10.5%
good 10.6–14.8%
fair 14.9–18.6%
poor 18.7–23.1%
dangerously high over 23.2%
Anterior
Problem: Foot Turns Out
Probable Overactive Muscles: Soleus Lat. Gastrocnemius Bicep Femoris (short head) Tensor Fascia Latae Med.
Probable Underactive Muscles: Gastrocnemius Med. Hamstring Gluteus Medius/Maximus Gracilis Popliteus
Example Flexibility Exercise (SMR & Static): Calf Stretch Hamstring Stretch Standing TFL Stretch
Example Strengthening Exercise: Single-leg Balance Reach
Problem: Knee Moves Inward
Probable Overactive Muscles: Adductor Complex Bicep Femoris (short head) Tensor Fascia Latae Vastus Lateralis Lat. Gastrocnemius
Probable Underactive Muscles: Gluteus Medius/Maximus Vastus Medialis Oblique (VMO) Med. Hamstring Med. Gastrocnemius
Example Flexibility Exercise (SMR & Static): Adductor Stretch Hamstring Stretch TFL Stretch Calf Stretch
Example Strengthening Exercise: Lateral Tube Walking Ball Squat w/Abduction Ball Bridge w/Abduction
Problem: Knee Moves Outward
Probable Overactive Muscles: Piriformis, Biceps Femoris Tensor Fascia Latae Gluteus Minimus/ Medius
Probable Underactive Muscles: Adductor Complex Med. Hamstring Gluteus Maximus
Example Flexibility Exercise (SMR & Static): Piriformis Stretch, Hamstring Stretch TFL Stretch
Example Strengthening Exercise: Ball Squat w/Adduction Ball Bridge w/Adduction
Lateral
Compensation: Excessive Forward Lean
Probable Overactive Muscles: Soleus Gastrocnemius, Hip Flexor Complex, Abdominal Complex (rectus abdominus, external oblique)
Probable Underactive Muscles: Anterior Tibialis, Gluteus Maximus, Erector Spinae
Example Flexibility Exercise (SMR & Static): Calf Stretch, Hip Flexor Stretch, Ball Abdominal Stretch
Example Strengthening Exercise: Ball Squat
Problem: Low Back Arches
Probable Overactive Muscles
Hip Flexor Complex Erector Spinae Latissimus Dorsi
Probable Underactive Muscles
Gluteus Maximus Hamstrings
Intrinsic Core Stabilizers (transverse abdominis, multifidus, internal oblique, transversospinalis, pelvic floor muscles)
Example Flexibility Exercise (SMR & Static)
Hip Flexor Stretch Latissimus Dorsi Stretch Erector Spinae Stretch
Example Strengthening Exercise
Ball Squat Floor Bridge Ball Bridge
Problem: Low Back Rounds
Probable Overactive Muscles
Hamstrings Adductor Magnus Rectus Abdominus External Obliques
Probable Underactive Muscles
Gluteus Maximus Erector Spinae
Intrinsic Core Stabilizers (transverse abdominis, multifidus, internal oblique, pelvic floor muscles, transversospinalis)
Example Flexibility Exercise (SMR & Static)
Hamstring Stretch Adductor Magnus Stretch Ball Abdominal Stretch
Example Strengthening Exercise
Floor Cobra Ball Cobra
Ball Back Extension
Problem: Arms Fall Forward
Probable Overactive Muscles
Latissumus Dorsi Pectoralis Major/ Minor Teres Major Coracobrachialis
Probable Underactive Muscles
Mid/Lower Trapezius Rhomboids Rotator Cuff
Posterior Deltoid
Example Flexibility Exercise (SMR & Static)
Latissumus Dorsi Stretch Pec Stretch
SMR Thoracic Spine
Example Strengthening Exercise
Floor Cobra Ball Cobra Squat to Row
Posterior
Problem
Foot Flattens
Probable Overactive Muscles
Peroneals
Lat. Gastrocnemius Bicep Femoris (short head)
Tensor Fascia Latae
Probable Underactive Muscles
Anterior Tibialis Posterior Tibialis Med. Gastrocnemius Gluteus Medius
Example Flexibility Exercise (SMR & Static)
Peroneal Stretch Calf Stretch Hamstring Stretch Standing TFL Stretch
Example Strengthening Exercise
Single-Leg Balance Reach Single-leg Medial Calf Raise
Problem
Heel Rises
Probable Overactive Muscles
Soleus
Probable Underactive Muscles
Anterior Tibialis
Example Flexibility Exercise (SMR & Static)
Soleus Stretch
Example Strengthening Exercise
Single-leg Balance Reach Single-leg Squat
Problem
Asymmetrical Weight Shift
Probable Overactive Muscles
Adductor Complex Tensor Fascia Latae (same side) Piriformis
Bicep Femoris Gluteus Medius (opposite side)
Probable Underactive Muscles
Gluteus Medius (same side)
Adductor Complex (opposite side)
Example Flexibility Exercise (SMR & Static)
Adductor Stretch (same side)
Tensor Fascia Latae Stretch Piriformis Stretch Hamstring Stretch
(opposite side)
Example Strengthening Exercise
Gluteus Medius (same side)
Adductor Complex (opposite side)
Plank Test
1 Minute Squat Test
