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Learning the Hip Hinge: A Key Movement for Squats and Back Pain
The hip hinge is one of the most important movement patterns for improving squat technique, lifting safely and reducing strain on the lower back. Many people unknowingly bend primarily through their spine rather than their hips during everyday activities such as lifting, squatting or leaning forward, which can contribute to back discomfort and poor movement mechanics.
A proper hip hinge teaches the body how to bend by moving through the hips while maintaining a more stable spine position. This movement pattern is essential for exercises such as squats, deadlifts and many gym-based or everyday lifting tasks.
One simple way to practice the hip hinge is by placing one hand on the stomach and the other on the lower back while gently pushing the hips backwards, almost like bowing forward or carrying a large tray. The goal is to maintain a relatively consistent spinal position while moving through the hips rather than rounding excessively through the back.
Learning to hip hinge correctly may help:
- Improve squat technique
- Reduce lower back strain
- Improve lifting mechanics
- Increase glute activation
- Improve core engagement
- Support safer movement during exercise and daily activities
As the hips move backwards during the hinge, the abdominal muscles naturally engage to help stabilise the trunk. This can improve overall control and support through the spine while performing squats and bending movements.
Practicing the hip hinge before performing deeper squats or weighted exercises can help reinforce proper movement patterns and improve lower body mechanics.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess movement technique, identify mobility or strength limitations and provide individualised exercise programs to help improve squat mechanics, reduce pain and build confidence with movement.