Squat, Hinge, and Lower-Body Technique
Key Takeaways
Squat: knee-dominant pattern; feet shoulder-width, knees track toes, neutral spine, depth to parallel or below if mobility allows.
Hinge: hip-dominant (RDL, deadlift); push hips back, slight knee bend, bar close to legs, neutral spine.
Lunge: staggered stance challenges balance; front knee ~90°, torso upright, push through front heel.
Common faults: knee valgus, heel rise, lumbar flexion under load, excessive forward knee travel without ankle mobility.
Regressions: box squat, goblet squat, trap-bar deadlift; progressions: front squat, deficit deadlift.
Squat, Hinge, and Lower-Body Technique
Quick Answer: Squats are knee-dominant—sit between heels, knees track toes. Hinges are hip-dominant—hips back, bar close, neutral spine. Fix valgus with band cues and glute activation; regress to box or goblet squats when needed. # Squat, Hinge, and Lower-Body Technique Exercise Technique is 25% of the exam. Lower-body patterns appear in nearly every coaching scenario. ISSA tests observation → cue → regression chains.
Squat Technique Checkpoints
| Checkpoint | Cue |
|---|---|
| Foot position | Shoulder-width, toes 15–30° out |
| Brace | Big breath, 360° core tension |
| Descent | hips and knees flex together |
| Knee tracking | over 2nd–3rd toe |
| Depth | hip crease at or below knee if mobile |
| Ascent | drive through full foot |
High-bar back squat: torso more upright. Low-bar: more hip hinge angle.
Goblet and Box Squat Regressions
Goblet squat: dumbbell at chest counterbalances, teaches upright torso—ideal beginner pattern. Box squat: defines depth, reduces fear, limits knee shear for rehab clients.
Hip Hinge (Deadlift/RDL)
- Bar over mid-foot
- Soft knee bend (not squat)
- Hips back, lats engaged ("protect armpits")
- Neutral spine—no rounding under load
- Drive hips forward to stand
Romanian deadlift: knees softer, emphasis hamstring stretch; bar stays close to thighs. Trap-bar deadlift: more knee flexion, favorable for some clients learning pull patterns.
Lunge and Split Squat
- Front foot flat, rear on ball of foot
- Torso tall, core braced
- Lower until rear knee approaches floor without crashing
- Front knee tracks over foot, not collapsing inward
Reverse lunge reduces anterior knee stress vs forward lunge for some clients.
Common Faults and Corrections
| Fault | Likely Cause | Correction |
|---|---|---|
| Knee valgus | Weak glute med | Banded squats, clamshells |
| Heels rise | Ankle restriction | Heel wedge temporarily, mobility work |
| Butt wink | Hip/posterior chain limit | Adjust depth, mobility |
| Excessive lean | Core weakness | Goblet, reduce load |
Worked Scenario: Novice Squat
Client leans forward, heels lift at parallel. Action: widen stance slightly, heel 0.5" board, ankle mobility drills, goblet 3×10 before barbell back squat reintroduction.
Safety
- Always use collars on barbell
- Spot squats from behind at rib cage if needed
- Deadlift: reset each rep for beginners (no touch-and-go until proficient)
Exam Traps
- Trap: Knees cannot pass toes myth—knee travel depends on limb ratios and is not inherently unsafe.
- Trap: Rounding back on heavy deadlift—regress load immediately.
- Trap: Forward lunge for client with anterior knee pain without trying reverse lunge regression.
Lower-body mastery separates competent CPTs from liability risks—memorize checkpoints and cue language.
Study Structure
| Focus | What to do |
|---|---|
| Concept check | Restate the key rule in one sentence |
| Application | Work one timed example from this topic |
| Trap watch | Eliminate look-alike distractors first |
- Skim the Quick Answer, then the table above
- Close with one practice quiz item before moving on
The primary joint action in a hip hinge deadlift is:
Hip flexion/extension dominant
Knee flexion dominant
Ankle plantarflexion only
Spinal rotation
Knee valgus during squatting often indicates weak:
Gastrocnemius
Gluteus medius
Biceps femoris only
Deltoids
A goblet squat regression helps beginners by:
Eliminating all knee bend
Removing core engagement
Counterbalancing weight to promote upright torso
Maximizing spinal flexion
Sections you finish are checked off in the contents.