Many people do not know the difference between squatting and hinging. These fundamental movements aren’t just performed in the gym. They are key movements in daily living.
Here is a photo that highlights some key differences between the squatting and hinging movement.
Key Differences
Squatting
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. There is no one size fits all ‘’optimal form.’’
- Torso is more upright
- Knees are in closer proximity to the toes, and shins are in more of an angled position
- Hips are below the knees (remember, there is no universal standard for optimal depth, so depth will vary)
- Initiate the movement by simultaneously breaking at the knees and hips
Hinging
While you can target more quad 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.
- Torso is more horizontal
- Knees are in closer proximity to the heels, and shins are in more of a vertical position
- Hips are above the knees
- 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 back into a wall that is behind you
Form will vary depending on what squatting or hinging variation you are performing, on body structure, and some other factors, but the key points apply
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