Heels flat, hips below knees, upright torso, no valgus collapse
Pain-free heavy squats/deadlifts, explosive power, bulletproof knees & hips
Knee pain, butt-wink → low-back stress, shallow & unsafe squats
Hip of straight leg near floor, torso upright, both heels down
Strong & long adductors, smooth lateral movement, reduced groin injury risk
Knee cave/valgus, groin pulls, poor cutting & change-of-direction
Torso perfectly upright + can lean forward over front leg without falling
Deep pain-free squats, healthy hip longevity, powerful rotation in sports
Hip impingement, shallow squats, knee cave, low-back compensation
Front knee 5–10 cm past toes, back knee touches floor, torso upright
Full ankle dorsiflexion, bulletproof knees, explosive sprint & jump mechanics
Tight ankles → knee valgus, anterior knee pain, poor deceleration
Bottom leg flat on table, top thigh drops below table, knee ≥90°
Neutral pelvis, strong glutes, eliminates most low-back & anterior hip pain
Tight hip flexors → anterior tilt, butt-wink, low-back pain
≥80–90° with opposite knee flat and low back neutral
Long hamstrings + core control, safe deadlifts, dramatically lower tear risk
Hamstring strains, butt-wink, low-back pain on deadlifts/hinges
≥40–45° internal rotation (hip 90° flexed)
Healthy hip joint, deep squats without pinch, fast change-of-direction
Hip impingement (FAI), groin pain, knee valgus, shallow squats
Hands easily touch toes or floor, knees straight, spine neutral
Flexible posterior chain, pain-free forward bends & deadlifts, tall posture
Rounded posture, low-back pain when bending, high disc injury risk
