#ZPTassess - Yep… Injured! - Assess Asymmetry in your Hips with the Step Up The Step Up is not only a great exercise to develop posterior chain strength (glutes and hamstrings), challenge posture and position, and correct imbalances in the squat, but it is also a great self assessment tool! - We are looking for noticeable differences between legs in regards to strength, hip stability, knee stability, and midline (trunk) control. - How to assess: 1.Grab a box that when you step up on it, your knee is below the level of your hip. 2.Start by taking two steps away from the box and establish a short torso (ribcage pulled down towards hips) 3.Place your left leg on the box with full foot and heel contact. 4.Your shin should be as vertical as possible with your knee over your instep. 5.Bend your back knee slightly. This will load your front hamstring. The back knee, hip, and shoulder should be in a straight line. 6.Step up by “pulling” the box towards you. The back leg will transition in front of your body in a knee up, toe up position. 7.Step down be reaching your back leg heel towards the ground, keeping the toes pulled up. 8.Repeat this process for your Right leg. We are looking for any kind of knee caving, trunk sway, or overall uncoordinated movement between sides. - Tag a friend who has mentioned having these signs or symptoms. Self-treatment comes tomorrow.