Squatting instead of hinging
Knees bend too much; the glute and hamstring hinge pattern is lost.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Band Pull-Through (Hip Hinge)
Coaching cues
- Anchor a band low behind you; stand with feet outside the band; hinge and grab it between the legs
- Drive the hips forward to stand — the band pulls between the legs posteriorly
- Squeeze the glutes hard at the top; keep the core braced
- Teaches the hip hinge and glute drive pattern with minimal spinal load
Common faults 2
Lower back rounds at the bottom
Hamstring tightness limits the hinge; the lumbar flexes to compensate.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗