Spine Protection: Hinged Squat

Put your core muscles to work with even the most simple and routine activities. Using your core muscles to protect your back and to guide the spinal joints during exercise and movement is called dynamic stabilization. Feel your muscles as they work to grip and hold your spine while performing the spine protection exercises.

How can I benefit by learning this exercise?

The hinged squat exercise is a way for you to practice moving while keeping your back positioned in neutral. It's also a good way to get a workout for your hips, buttocks, and thigh muscles. And it’s a step you can take to protect your back for the years ahead.

How do I perform this exercise?

Stand with your feet positioned just slightly wider than your shoulders. Align your back in neutral. Place one arm behind your back with the back surface of your hand resting on your low back. Put your other hand lightly on your abdomen. Next, draw your abdominals in, setting your core muscles. Now "hinge" forward by bending slightly at your hips and by bending your knees. Feel your trunk with your hands as you move to make sure your back stays in neutral. Return to a standing position, and then repeat the hinged squat.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 3 times per day

Are there other recommendations I need to be aware of?

Remember to hinge forward at your hips. Don’t just bob up and down, bending your hips and knees with your back upright. The aim is to coordinate the hinging motion as you move dynamically with the hips and knees. At first, you may need to watch a side-view mirror as you do the exercise. You'll quickly be able to see if your back stays positioned in neutral as you move. Practice this movement any time you need to reach for objects while bending toward the floor.

What should I watch out for while doing this exercise?

The aim is to engage your core muscles, while keeping your back in neutral as you bend and reach down. Use this strategy to protect your spine as you do your routine activities. If you find it difficult to perform the hinged squat exercise, you may need to start by bending only from the hips at first and not your knees. As control improves progress to doing the hinged squat by bending at your hips and knees.