The quadruped heel to butt assessment is a good way to test the flexion mobility in your knee joint, specifically your tolerance to compressive forces at the knee joint. Start in an all four position on your hands and knees. If on the floor, be sure to prop your knees up on an elevated surface so that your ankle mobility does not affect the assessment. You can also perform this assessment off the edge of your bed if you feel comfortable doing so with your feet hanging off.
From the all four position, comfortably shift your hips back towards your heels. Some tips for this assessment are to keep even weight through both legs as you advance your hips back. Take note of any restrictions you feel through the front of the knees, front of the legs, or back of the knees. Also be mindful of when this assessment is performed as performing after movement may alter the results.
Prehab Goals & Normative Values:
You should be able to comfortably touch your glutes to your heels in this position.
Take the assessment, write down your score, and track your progress throughout the program.