20/12/2025
Squat vs Hinge: Why Both Matter (and why most people miss the point)
One of the most common programming errors we see locally is an over-reliance on either squats or hinges, usually without understanding what role each plays.
Here’s the simple framework we use at Poseidon Performance, Dartmouth 👇
The Squat–Hinge Spectrum
Lower-body strength isn’t binary. It sits on a continuum:
Squat (knee-dominant)
• Greater knee bend
• Quad-biased
• Examples: Goblet squat, front squat, back squat
Hinge (hip-dominant)
• Minimal knee bend
• Posterior-chain biased (glutes, hamstrings, lower back)
• Examples: RDLs, conventional deadlifts, good mornings
Hybrid (the middle ground)
• Near-equal knee and hip contribution
• Highest force output, most muscle involved
• Examples: Trap-bar deadlift, sumo deadlift
Why this matters for real people (not just lifters)
For longevity, injury resilience, and day-to-day function, especially for adults 40+ in Dartmouth, you need exposure across the entire spectrum, not just what feels comfortable.
That means:
• Bilateral and unilateral work
• Squat and hinge patterns
• Top-down and bottom-up loading
• Controlled rotation and lateral stability
This is how we:
• Protect knees and backs
• Restore confidence after injury
• Build strength that actually carries over to life, sport, rowing, running, and work
If your training only lives at one end of the spectrum, you’re leaving strength and resilience on the table.
Train the full movement spectrum. That’s how you stay strong for life.
