Squatting instead of hinging
Knees bend excessively; hips don't travel backward.
Overactive muscles
QuadricepsHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Hinge · Lower Body
Banded Hip Hinge (Hip Hinge Drill)
Coaching cues
- Band around hips anchored behind you; band tension pulls hips back
- Stand tall; push hips back INTO the band
- Neutral spine; slight knee bend; chest stays up
- Drive hips forward to stand — use the band as feedback
Common faults 2
Rounded lower back
Lumbar flexes during the hinge — loss of neutral spine.
Overactive muscles
HamstringsErector spinae
Corrective work
Foam RollHamstrings↗StretchHamstring stretch with strap↗