Squat Vs. Hinge


There are some key differences between a hinge and a squat, and understanding those differences can help you to have a clearer picture of what certain exercises (i.e. deadlift) should look like.

The main difference between a squat and a hinge is the joint which plays the primary role in the execution of each pattern. In squat, there is a greater emphasis on the knee joint, whereas in the hinge pattern, there is a greater emphasis on the hip joint.

Simply put:

  • The Squat = Knee Dominant
  • The Hip Hinge = Hip Dominant

What this ends up looking like, is that in the squatting pattern, the hips will most likely be below the knees and there will be a forward shin angle, meaning the knees will shift forward over the toes. In the hinging pattern, you maintain a neutral spine and bend at your hips. Your hips will remain above your knees. There will be little to no forward shin angle.

When you have a good hip hinge you can produce more power with your legs and put less strain on your lower back. The hip hinge is how you should be picking objects off the ground, it’s how you should go from sit to stand.

(ref: achievefitness)

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