Front view (anterior) Feet/ankles ☐ Feet turn out (toe-out) ☐ Feet turn in (toe-in) ☐ Arches flatten / pronation ☐ Heels lift (bilateral or one side) Knees ☐ Knees move inward (valgus) ☐ Knees move outward (varus) ☐ Knees track inside/outside 2nd–3rd toe line Hips/pelvis ☐ Hip shift right/left (weight shift) ☐ Asymmetrical depth / one hip drops Trunk/upper body ☐ Torso rotates (one shoulder advances) ☐ Arms asymmetric (one arm drops/forward more) ☐ Shoulders elevate/uneven Side view (lateral) Feet/ankles ☐ Heels lift early ☐ Excessive forward weight shift (onto toes) Knees ☐ Excessive knee forward travel ☐ Limited knee flexion / shallow squat ☐ “Dive” into bottom (poor eccentric control) Hips ☐ Limited hip hinge (stays too upright) ☐ Excessive hip hinge (hinges but doesn’t sit down) ☐ Hip flexion limited / early stopping point Pelvis/lumbar ☐ Excessive anterior pelvic tilt / lumbar extension ☐ Posterior pelvic tilt (“butt wink”) ☐ Low back rounds (lumbar flexion) Torso/arms ☐ Excessive forward torso lean ☐ Arms fall forward (can’t stay overhead) ☐ Ribs flare / loss of trunk stiffness ☐ Head forward posture increases Back view (posterior) Feet/ankles ☐ Calcaneal eversion (heels roll in) / pronation bias ☐ Excessive supination / lateral loading ☐ One foot rotates out more than the other Knees ☐ Valgus visible (knees collapse inward) ☐ Varus visible ☐ Tibial rotation asymmetry (one leg spins in/out more) Hips/pelvis ☐ Pelvic shift right/left ☐ Pelvic drop/hike asymmetry ☐ Hip internal rotation bias (femurs “spiral in”) Trunk/scapula/arms ☐ Trunk lean right/left ☐ Trunk rotation ☐ Scapular winging/asymmetry ☐ Arms uneven (one arm lower / more forward)

Starting Position: Stand with feet hip-width apart, core engaged, and hands out in front for balance or holding onto a stable surface. Lift One Leg: Lift one leg, keeping it straight or slightly bent, and extend it forward. The Descent: Inhale as you sit your hips back and down, bending the knee of your standing leg. Keep your chest lifted and back straight; don't round your shoulders. Allow your front knee to track over your toes, but prevent it from collapsing inward. Lower until your hip crease is below your knee, or as deep as you can with good form, keeping your lifted foot off the floor. The Ascent: Exhale as you drive through the heel and midfoot of your planted foot to push back up. Return to a full standing position with complete hip and knee extension. Assessment Checklist: Foot/ankle ☐ Foot turns out (toe-out) ☐ Foot turns in (toe-in) ☐ Arch collapses / pronation ☐ Heel lifts / unstable heel Knee ☐ Knee moves inward (valgus) ☐ Knee moves outward (varus) ☐ Knee tracks outside/inside 2nd–3rd toe line Hip/pelvis ☐ Hip shifts laterally (weight shift) ☐ Pelvis drops on non-stance side (Trendelenburg sign) ☐ Pelvis rotates (opens/closes) relative to stance leg Trunk/shoulders ☐ Trunk leans to stance side ☐ Trunk leans away from stance side ☐ Excessive trunk rotation ☐ Shoulder level changes / asymmetry