Stoop vs. Hip Hinge vs. Squat

You want to pick up an object on the ground. What’s your technique? How do you decide?

You either squat down to get closer to it, or bend over to pick up.

As physical therapists, we refer to these movements broadly as stoops, squats, and hip hinges. So what's the difference? And when should you do one versus the other?

Stoop is characterized by bending your trunk/back to reach forward. Many people believe this movement leads to back injuries, but the evidence supporting this poor. Stoop lifting is perfectly safe for lifting light objects or for doing tasks like vacuuming, gardening, etc.

Hip hinging is one of the most important fundamental movement patterns. This motion is characterized by flexing at the hips rather than bending through the knees. To achieve a hip hinge, work on folding the crease of your hips as you lower your trunk and focus on PULLING through hips on the way back up.

Squatting is a more familiar movement for most people. For a squat, allow your knees to bend (like sitting into a chair) as you lower, and focus on PUSHING the ground away from you on the way back up.

In general, stooping is sufficient for lighter objects or something you would pick up with one hand. Whereas squatting or hip hinging can be used for light objects or heavier lifting.

Hip hinging and squatting are essential for strength, power, and explosiveness in sport. But all three are important for healthy movement in everyday life.