Most lower-body exercises are built on two movements: the hip hinge and the squat. Learning them well makes everything else, from deadlifts to lunges, easier and more effective. This guide explains the difference between them, how to practise each one and how to progress.
Hinge versus squat: what is the difference?
Both bend the hips and knees, but in different proportions. In a hip hinge the hips move mostly backwards, the knees stay softly bent and the torso tilts forward. The glutes and hamstrings do much of the work. Romanian deadlifts, kettlebell swings and good-mornings are hinges. In a squat the hips move down between the feet, the knees bend more and the torso stays more upright. The quadriceps and glutes share the work. Goblet squats, box squats and front squats are squats.
Learning the hip hinge
Try these drills with no weight:
- Wall tap. Stand about a foot in front of a wall, facing away from it. With soft knees, push your hips back until they touch the wall, then stand tall. Move slightly further away as it gets easier.
- Dowel hinge. Hold a broom handle along your back so it touches the back of your head, your upper back and your tailbone. Hinge forward while keeping all three points of contact. This teaches a neutral spine.
- Hands down the thighs. Slide your hands down the front of your legs as you hinge, stopping when you feel a strong hamstring stretch or when your back starts to round.
Once these feel natural, hold a pair of dumbbells or a kettlebell and practise the Romanian deadlift for sets of 8–12.
Learning the squat
- Box squat. Stand in front of a sturdy chair or box. Sit back and down until you lightly touch it, then stand up without rocking. Lower the box over time.
- Goblet squat. Holding a weight at your chest acts as a counterbalance and helps many people stay upright and reach a comfortable depth.
- Pause squat. Hold the bottom position for two seconds to build control and confidence.
Common faults and fixes
- Squatting during a hinge. If your knees push forward and your hips drop, return to the wall-tap drill and think "hips back".
- Rounding the back. Shorten the range of motion and use the dowel drill. Depth will improve with practice.
- Knees caving in on squats. Use a lighter load, think about spreading the floor with your feet and keep the knees in line with the toes.
- Heels lifting. Widen your stance slightly, turn the toes out a little or squat to a box. Some people use a small heel lift, which is a common and acceptable adjustment.
- Holding your breath for long sets. Breathe in before lowering and out as you stand, keeping your midsection braced.
Building the foundation week by week
Weeks 1–2: bodyweight drills, two or three sets of each, twice a week. Weeks 3–4: goblet squats and dumbbell Romanian deadlifts with light weights, focusing on a slow lowering phase. Weeks 5–8: add load gradually, keep the reps smooth and add single-leg variations such as split squats and single-leg deadlifts.
Mobility helps, but it is not a prerequisite
Tight-feeling hips or ankles can limit depth. Gentle mobility work, such as ankle rocks, hip-flexor stretches and deep-squat holds with support, can help over time. You can still train productively in the range you have today while mobility improves.
When to get help
If you have back, hip or knee pain, or a past injury, ask a physiotherapist or a qualified coach to look at your technique. A single session of feedback can save a lot of trial and error.
With a solid hinge and squat in place, you are ready for the routines in our beginner's guide and the 10 strategies for training at home.
This article is general educational information, not medical or personal-training advice. If you have an injury, a health condition, are pregnant or are new to exercise, check with a doctor or a qualified professional first. See our disclaimer.