Many people do not know the difference between squatting and hinging. Both are key fundamental movements you are required to do every single day, both in the gym, and in daily tasks.
Squatting: Knee Dominant
While you can target more posterior chain by performing different squatting variations, squatting is a knee dominant movement. Body structure also plays a role in what optimal form looks like. To be clear, while there are key mistakes in form you want to avoid, there is no one size fits all ‘’optimal form.’’
1️⃣ The torso is more upright.
2️⃣ The knees are in closer proximity to the toes (or perhaps slightly ahead of the toes), and the shins are in more of an angled position (more ankle dorsiflexion).
3️⃣ The hips are below the knees (but remember, there is no universal standard for optimal squatting depth, so depth will vary).
4️⃣ Initiate the movement by simultaneously breaking at the hips and knees. Do not lead the movement by breaking at the knees. Many people make this mistake. You can also initiate the movement with your hips, and allow the knees to follow. Do what works best for you.
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Hip Hinging: Hip Dominant
While you can target more quads by performing different hinging variations (for example, trap bar or sumo vs conventional or RDL’s, just to name a few), hinging is a hip dominant movement. To be clear, while there are key mistakes in form you want to avoid, there is no one size fits all ‘’optimal form.’’
1️⃣ The torso is more horizontal. However, use a range of motion that allows you to maintain proper form. Many people perform the movement by hinging in their lower back, collapsing their chest, or squatting versus hinging from the hips. Depending on mobility, structure, and other factors, your torso might be more diagonal versus square to the floor.
2️⃣ The knees are in closer proximity to the heels, and the shins are in more of a vertical position.
3️⃣ The hips are higher than the knees.
4️⃣ The hips are well behind the knees.
5️⃣ Initiate the movement with the hips and push them backwards. Imagine there is a rope around your hips and is pulling them backwards, or that you are trying to press your hips backwards into a wall.
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