Bodyweight Squat Test
Assessing global movement patterns and organisation as a measurable assessment of posture in the golf swing.
The movement
Two phases, one connected system
Scrub the rep above to move between the two positions, or tap a phase to hold it.
Hips below the crease of the knee with a neutral spine and flat feet — full, unrestricted squat depth.
Arms held overhead through the squat — the thoracic-mobility challenge that earns a top 5/5.
Fundamentals
What the test is really measuring
Neutral spine
Retain alignment from the hips up through the neck — the basis of posture, stability and injury prevention.
Feet flat
Keep the heels connected to the ground throughout — the connection that drives stability and control.
Range of motion
The hip should pass below the crease of the knee for a full, unrestricted squat (90°; half-squat is ~45°).
Thoracic mobility
Adding the overhead squat demonstrates thoracic mobility and upper-body freedom — worth a top 5/5.
Athletic posture
Relaxed-but-ready preparedness from a body free of restriction — the foundation for dynamic movement.
Scoring
Score it 1–5
Mobility screens are scored on a 5-point quality scale — five tests combine into your mobility category, half of the Golf Fitness Handicap™.
5 / 5An overhead squat with the hips below the knee crease and a neutral spine — full lower-body range plus thoracic freedom.
Sub 45 degree squat range
45 to 89 degree squat range
90 degree parallel squat
Below parallel squat
Full overhead squat
Why it matters
High-quality posture, the foundation of the swing.
Quality posture becomes the foundation for improved golf-swing fundamentals — putting the player in the best position possible to execute the swing.
Watch the movement
Bodyweight Squat Screen — full demo
Full lesson, scoring criteria, and coaching notes live in the DRVN Studios →
Test it. Track it. Improve it.
The worksheet gives you the score. The DRVN App turns it into training cycles, daily accountability, and automatic Golf Fitness Handicap™ tracking.