Film yourself doing a bodyweight squat from a 45-degree angle to see where you're limited. Leaning forward, shallow depth, a rounded back, or butt-wink are normal. The point is to find your baseline before you start fixing it.
This is a bodyweight squat assessment, and it's very, very simple. All you're going to do is you're going to squat all the way down and then come all the way up. Now, we're going to be looking at multiple things, so when you're filming this, film it at a 45-degree angle so we can see. Now, you may want to lean forward, your squat may look like that, you may not have the range of motion to get all the way down. That's okay, but I want you to try. I want you to try and go as low as you can. I want to see what those restrictions are. If you start leaning forward, really challenge yourself and be mindful of what's actually happening. You can see here I can put my bum on top of my ankles, and this is where you want to be. I'm up nice and tall. Some people might be rounded. Some people might have the butt wink. That's all okay. Whatever happens is completely perfect. It's more about seeing what's happening with your body as you go through this range of motion. There is no judgment right now. It's just an assessment.
