NASM CES Quick Fix: Feet Turn Out

NASM shares corrective exercise (CES) quick fixes for when a client's feet turn out on the overhead squat assessment. Want more information and videos on corrective exercise? Check out our Corrective Exercise Specialist program (www.nasm.org/CES) and stay tuned for more videos!
NASM’s videos contain information on health, nutrition, fitness and exercise. This information is for informational purposes only and is not intended to replace or modify the advice provided by your doctor or other health care professional. You should consult a doctor or health care professional for all health-related matters, including before beginning any diet or fitness program.

[@vikramrulesrox]

how do i make the band see through

[@floatingchimney]

Use a chroma key.

[@chuchodavidx]

JAJAJAJAJ

[@laceysoares3055]

bahahahahaha....this actually had me cracking up!

[@HealthWithHilary]

Annie are you ok?

[@sds420ss]

PowPow You've been hit by...a smoooooth criminal. Dun-dunna-dun-dun-dun-dun-dunna-dun-dun-dunna-dun-dun OOOWWW!!!!😏

[@bekaverwersfitness5212]

I find these videos to be very helpful while studying

[@bodybuildingDGE]

Reminds me of Brent Brookbush B2C fitness, your demeanor haha and the fact that you're talking about overhead squat stuff is just too funny. Regardless, this is very helpful and your site is great

[@OrangeBlossom4x4]

Magic! At 3:45.

[@pranakhan]

3:58 I need some of those reality-bending resistance bands. They really make the movement pop

[@SuperVigilante007]

Haha I thought I was trippin

[@Whatacomedian_]

Thanks Ritchie for all the videos. I'll be taking my test next week!

[@NasmOrgPersonalTrainer]

Good luck on your exam!

[@mayrakennedy6200]

this helps understand how to put it all together! thanks

[@befitbestronglivelife7960]

I love watching videos like this for us NASM trainer's. Helps us brush up on important things to stay aware of for our clients. Thanks NASM

[@adamteal1300]

I just discovered these videos and im hoping that they will be a huge help when i take my exam next month.

[@NasmOrgPersonalTrainer]

Best of luck to you on your exam next month!

[@chazmuska]

I'm confused why you worked the tibialis muscles. Because I thought those muscles are underactive if the feet are flat?

[@iflamini]

thanks NASM for the quality info in a usefully updated exec demo.

[@lisapozzoni6245]

This is great stuff...You all should do more of this! ;)

[@ilteribile]

Thanks for this video. One question. In NASM's Personal Fitness textbook, the posterior and anterior tibialis are not listed as probable underactive muscles when feet turn out (Table 7.6). Also in the Overhead Squat Solutions Table, the tibialis isn't listed as an underactive muscle when a foot turns out. Is the focus on the tibialis as an underactive muscle something new at NASM?

[@NasmOrgPersonalTrainer]

In the feet turn out video the compensation is addressed from the perspective of limited sagittal plane ROM at the ankle, thus the frontal and transverse plane compensation (eversion and lateral rotation respectively). The anterior/posterior tibialis muscles both invert the foot, which counters the tendency to evert. The anterior tibialis also helps in dorsiflexion-which a lack of dorsiflexion is the cause of most “feet turn out” dysfunction.

[@eliotdiaz6896]

+National Academy of Sports Medicine (NASM) I had a question below that I never received a response to

[@faithyates1047]

Thankyou!

[@SuperVigilante007]

So the anterior Tib activates with dorsiflexion and inversion and the posterior Tib activates with plantar flexion and inversion as well ?

[@podunk87]

How could you perform the activation exercise on yourself?

[@dixielou7086]

Hello, this question may have already been answered but what do you recommend as modifications for clients who cannot lift themselves off the mat? Should they just sit on the mat and roll?

[@sharktrinity]

What level of intensity is the activate and integrate exercises? Is it it max strength?

[@cindysmallwood5961]

How many days per week should this be done? #reps each foot?

[@kathyzetterberg7340]

Great job Rick

[@ptemdelite9783]

How often do you need to make these assessments and stretch and active the under active and over active muscles? Every session, every week, periodically? Also, if I am meeting with a client for an hour, how long should I spend on these stretches before going into a workout?

[@candosotomayor1180]

I he the same question did you ever figure this out???

[@eliotdiaz6896]

+Cando sotomayor I never received a response

[@theProdigy02]

PTEMD Elite every session if you are paying close enough attention you will visibly see when the dysfunction is corrected

[@ariking26]

Isnt this a fix for feet turn in and not feet turn out?

[@kathyzetterberg7340]

during the activation exercise, is the standing foot the one being activated or the moving leg?

[@Outsider_aa]

the standing foot since you're resisting the side to side forces to remain balanced

[@kennyhopper7134]

👏

[@sdragon28]

That's when the bad habit starts. It's normal the feet in a squat to be in a neutral position which is feet pointing a little bit out. I don't understand why you can't get it. The feet in a squat have to be in the same straight line with the knees. This the normal. I am not seeing walking with feet in a full neutral locked position. There is a reason why static stretches are bad in a workout. Even after the workout. If don't have the ROM in a mucle, it's better to gain it with dynamic stretch and teach it to your body. Not just lengthen the muscle and gain an artificially ROM that you don't have and you don't know how to use it. This is just wrong.

[@VictorRodriguez-vs4lb]

lmao

[@CH-ey7to]

Great info but he was so cringey

[@lisastuebing2491]

So, sorry. Loved thew video -- accidentally hit the dislike.