{"id":6012,"date":"2021-05-20T17:46:49","date_gmt":"2021-05-20T17:46:49","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=6012"},"modified":"2021-06-14T17:23:11","modified_gmt":"2021-06-14T17:23:11","slug":"squatting-vs-hinging-key-differences","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/squatting-vs-hinging-key-differences\/","title":{"rendered":"Squatting Vs Hinging: Key Differences"},"content":{"rendered":"\n<p class=\"has-text-align-left\">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. <\/p>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\" style=\"font-size:19px\"><strong>Squatting: Knee Dominant<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"674\" height=\"739\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1036.jpg?resize=674%2C739&#038;ssl=1\" alt=\"\" class=\"wp-image-6015\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1036.jpg?w=674&amp;ssl=1 674w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1036.jpg?resize=274%2C300&amp;ssl=1 274w\" sizes=\"auto, (max-width: 674px) 100vw, 674px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-left\">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 \u2018\u2019optimal form.\u2019\u2019\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">1\ufe0f\u20e3 The torso is more upright.\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">2\ufe0f\u20e3 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).\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">3\ufe0f\u20e3 The hips are below the knees (but remember, there is no universal standard for optimal squatting depth, so depth will vary).\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">4\ufe0f\u20e3 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.\u2063 Do what works best for you.<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-23.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6466\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-23.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-23.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"http:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">BUY NOW<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background has-medium-font-size\"><strong>Hip Hinging: Hip Dominant<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"698\" height=\"717\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1024.jpg?resize=698%2C717&#038;ssl=1\" alt=\"\" class=\"wp-image-6017\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1024.jpg?w=698&amp;ssl=1 698w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/05\/IMG_1024.jpg?resize=292%2C300&amp;ssl=1 292w\" sizes=\"auto, (max-width: 698px) 100vw, 698px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-left\">While you can target more quads by performing different hinging variations (for example, trap bar or sumo vs conventional or RDL\u2019s, just to name a few), hinging is a hip dominant movement.\u2063 To be clear, while there are key mistakes in form you want to avoid, there is no one size fits all \u2018\u2019optimal form.\u2019\u2019\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">1\ufe0f\u20e3 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. \u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">2\ufe0f\u20e3 The knees are in closer proximity to the heels, and the shins are in more of a vertical position.\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">3\ufe0f\u20e3 The hips are higher than the knees.\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">4\ufe0f\u20e3 The hips are well behind the knees.<\/p>\n\n\n\n<p class=\"has-text-align-left\">5\ufe0f\u20e3 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.\u2063<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 \u2018\u2019optimal form.\u2019\u2019\u2063 1\ufe0f\u20e3 The torso is more upright.\u2063 2\ufe0f\u20e3 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).\u2063 3\ufe0f\u20e3 The hips are below the knees (but remember, there is no universal standard for optimal squatting depth, so depth will vary).\u2063 4\ufe0f\u20e3 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.\u2063 Do what works best for you. Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! BUY NOW 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\u2019s, just to name a few), hinging is a hip dominant movement.\u2063 To be clear, while there are key mistakes in form you want to avoid, there is no one size fits all \u2018\u2019optimal form.\u2019\u2019\u2063 1\ufe0f\u20e3 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. \u2063 2\ufe0f\u20e3 The knees are in closer proximity to the heels, and the shins are in more of a vertical position.\u2063 3\ufe0f\u20e3 The hips are higher than the knees.\u2063 4\ufe0f\u20e3 The hips are well behind the knees. 5\ufe0f\u20e3 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.\u2063<\/p>\n","protected":false},"author":1,"featured_media":6014,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[18,1,847,26],"tags":[636,76,841,75,307,574,209,305,306,410,466,431,107,159,160,148,52,158,848,140,301,282,519,372,92,502,308,246,188,189,346,509,303,63,210],"class_list":["post-6012","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight-workouts","category-fitness","category-form-tips","category-lower-body-exercises","tag-deadlift","tag-deadlift-tips","tag-deadlift-training","tag-deadlifting","tag-deadlifting-advice","tag-deadlifting-exercises","tag-deadlifting-for-women","tag-deadlifting-movement","tag-deadlifting-tips","tag-deadlifts","tag-deadlifts-for-women","tag-deadllifts-for-women","tag-fitness-advice","tag-fitness-blog","tag-fitness-blogger","tag-fitness-business","tag-fitness-coach","tag-fitness-tips","tag-form-tips","tag-hip-hinging","tag-how-to-deadlift","tag-lower-body-training","tag-lower-body-training-for-men","tag-lower-body-training-for-women","tag-lower-body-workouts","tag-personal-training","tag-squat-tips","tag-squat-training","tag-squatting","tag-squatting-advice","tag-squatting-exercises","tag-squatting-form","tag-squatting-movement","tag-squatting-tips","tag-women-deadlifting","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Squatting Vs Hinging: Key Differences - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"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.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/squatting-vs-hinging-key-differences\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Squatting Vs Hinging: Key Differences - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Many people do not know the difference between squatting and hinging. 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