036 - Greater ankle dorsiflexion → More lumbopelvic flexion (Why?)
What Drives Your Squat Form?
Rethinking the Role of Mobility in Lumbopelvic Flexion
In strength training and rehab circles, it’s common dogma: more mobility equals better movement, right? Not always, especially when it comes to the barbell back squat (BBS). A recent study in the International Journal of Sports Physical Therapy challenges assumptions about what influences lumbopelvic flexion during squats, and the findings might surprise you.
Researchers examined 18 competitive powerlifters and Olympic weightlifters using inertial sensors to analyze lumbopelvic flexion during BBS at 70% 1RM. They cross-referenced those findings with participants’ anthropometrics, hip and ankle range of motion (ROM), and movement control test scores.
Key Finding:
The only significant factor associated with increased lumbopelvic flexion was greater ankle dorsiflexion, not poor movement control, hip mobility, or limb ratios.
This was the opposite of what many expected.
The classic “path of least resistance” model assumes that limited mobility elsewhere (ankle/hip) causes compensation at the spine.
Instead, those with more dorsiflexion had more lumbopelvic flexion.
Why?
More mobility may provide more movement options. Athletes with higher ankle ROM could allow for deeper squats, forward knee travel, and shifting of the center of mass—all of which may increase demand on spinal coordination and timing.
Notably, movement control tests under low load didn’t predict spinal motion during loaded squats. This reinforces the importance of testing people under the same conditions in which symptoms occur, especially for lifters with pain.
Tactical Implications
1. Don’t assume mobility restrictions cause spinal flexion.
High ROM may also increase complexity and variability in movement patterns.
2. Load matters.
Low-load movement control tests may not reflect motor behavior during high-load squats.
3. Individualize assessment.
Anthropometry didn’t predict spinal motion. Observe the whole system in context—strength, comfort, technique, and task-specific demands.
Berglund L, Öhberg F, Strömbäck E, Papacosta D. Are Anthropometric Measures, Range of Motion, or Movement Control Tests Associated with Lumbopelvic Flexion during Barbell Back Squats?. Int J Sports Phys Ther. 2024;19(9):1097-1107. Published 2024 Sep 1. doi:10.26603/001c.122637