ACE Health Coach Certification Practice Test

If a client felt body-weight squats mainly in the front of their thighs and knees, what exercise should be added to correct this?

1. Leg extensions

2. Hip-hinge

3. Lunge matrix

4. Body-weight squat variations

The correct answer is: Hip-hinge

The most appropriate addition to a client's exercise routine, given that they feel body-weight squats primarily in the front of their thighs and knees, would be the hip hinge. The hip hinge is a fundamental movement pattern that focuses on bending at the hips rather than at the knees. This exercise encourages proper activation of the posterior chain, including the glutes and hamstrings, which can help alleviate excess strain on the quadriceps and knees. By prioritizing hip extension, clients learn to engage the muscles more effectively, redistributing the workload from the front thighs to the back of the body. This can enhance both strength and stability in the lower body, while promoting a more balanced muscular development. In contrast, including movements such as leg extensions might isolate the quadriceps even further, potentially exacerbating the issue of over-reliance on that muscle group. Similarly, while a lunge matrix introduces variety and can build overall leg strength, it may still maintain a focus on the quads due to the forward movement pattern. Body-weight squat variations may not significantly change the muscle activation patterns if the underlying mechanics of the squat remain the same. Therefore, introducing the hip hinge effectively addresses the observed muscular imbalance while fostering proper movement mechanics.