Understanding the Squat vs. the Hip Hinge

When it comes to lower body training, nearly every leg exercise falls into one of two categories:

• Knee-dominant (squat patterns)
• Hip-dominant (hinge patterns)

While most people are familiar with both squats and deadlifts, it’s common to confuse the two in practice. The truth is, you can shift any squat to feel more like a hinge, and vice versa. Let’s break down the difference and where lifters often get mixed up.

The Squat

Squat variations are knee-dominant exercises. The knees go through deep flexion, and the primary movers are the quadriceps and glutes.

Examples: Back Squat, Front Squat, Goblet Squat.

When performed correctly, all bilateral squat patterns emphasize the knees bending first before the hips follow.

The Hip Hinge

Deadlift variations are hip-dominant exercises. The hips flex deeply while the knees stay relatively straight or softly bent. The hamstrings and glutes take on most of the work.

Examples: Conventional Deadlift, Romanian Deadlift, Hip Thrust.

Unlike squats, the motion starts at the hips—think “push the hips back” rather than “bend the knees.”

Where People Get Confused

It’s common to see clients try to squat but end up hinging instead.

For example:

• In a Goblet Squat, some people keep their knees nearly straight and push their hips back, turning the movement into more of a hinge.
• With Split Squats or Lunges, leaning the torso forward biases the hips instead of the knees, again shifting the emphasis away from the intended knee-dominant pattern.

Neither version is wrong—but if your goal is a true squat, you need more knee bend and a more upright torso.

Quick Fix: Cue “knees first, then hips.” Over time, this blends into a balanced squat pattern.

Why This Matters

Understanding the distinction helps you:

• Train the right muscles for your goals.
• Reduce compensation patterns that can lead to aches or plateaus.
• Adjust movements when dealing with discomfort (e.g., making a squat more hip-dominant if deep knee bend is painful).

Key Takeaway

Every squat can be turned into a hinge, and every hinge can look more like a squat—it depends on how you move through your hips and knees. The next time you train, pay attention: are you bending primarily at the knee, or at the hip? Choose the variation that best fits your body and your goals.