1. Set your base
Hips / pelvis Hips begin near extension, with knees available and whole-foot support.
Scapula / arms The forward arm reach brings the shoulder blades around the rib cage; they help support the arms rather than drive the squat.
Lower body · bilateral push
Squat
Coordinate hips, knees, and ankles under load.
See it. Then coach it.
The movement, step by step.
Read the chart · hips + shoulder blades
What moves. What supports.
Scapula means shoulder blade. Flexion closes a joint angle; extension opens it. Protraction carries the shoulder blade around the ribs; retraction brings it toward the spine.
2. Lower
Hips / pelvis Hip and knee flexion lower the body. Ankle dorsiflexion lets the shin travel forward; torso angle and pelvic orientation adapt to depth and proportions.
Scapula / arms Keep the reach comfortable. The scapulae follow the arm position; there is no need to squeeze them together.
3. Stand
Hips / pelvis Hip and knee extension raise the body. Finish at your starting position without thrusting the pelvis forward.
Scapula / arms The shoulder blades continue to support the reach, or follow the arms as they relax.
These are typical movement descriptions for the variation shown. A visible landmark does not reveal exact joint motion or establish a diagnosis. Use the chart to explain the task, then compare control and repeatability.
01 / Read the mechanics
Hip and knee flexion lower the body; extension raises it. The ankle usually dorsiflexes during descent. Pelvis and trunk orientation change with depth, stance, proportions, and load placement.
Setup reference: the MWK Stacking Guide
The MWK lens
Let the pelvis move with the task. “Stack” is a useful starting reference, not a requirement to freeze the spine or tuck hard. A front-held load changes the balance problem.
02 / Set up and coach
- Find heel, big-toe base, and little-toe base contact.
- Choose a stance and toe angle that allow a comfortable descent.
- Lower between your feet; stand by pushing the floor away.
03 / Choose a variation
Goblet squat to a box
Use a repeatable depth and a manageable front-held load.
Hand-supported squat
Reduce balance demand while exploring depth.
Heel-elevated squat
Can accommodate limited ankle motion; reassess knee travel and balance.
04 / Fit it into the program
Main lift or lower-body accessory. If using a supported version to explore movement, place it before working sets without fatiguing the legs.
For an initial comparison, change one feature and preserve the planned training volume where practical. Adjust load to the new variation; the same weight can represent a different demand.
05 / Observe and adjust
A heel lifting unintentionally, an abrupt balance shift, or a depth the athlete cannot control are reasons to adjust. Forward knee travel and some trunk lean are normal.
06 / Retest what matters
Compare three unloaded squats at the same depth before and after the adjustment. Record ease, foot contact, and the ability to repeat it.
An immediate change is feedback, not proof of a correction. Check repeatability and the athlete’s response at the next session.
Baseline / task:
One change:
Immediate response:
Next-session response:
The coaching sequence
PositionContactsStackActivateExecuteExpand / compressBreatheRetest
Movement education for coaches and athletes. These are general teaching examples, not an individualized rehabilitation plan. Stop a trial that produces new or worsening symptoms. MWK interpretation is labeled separately from the joint-action description.
Study basis: the supplied Week 9 lower-body exercise-selection notes, Week 10 upper-body exercise-selection notes, and MWK Scapular Mechanics & Reaches. Summarized for practical teaching; exercise responses vary by person and task.