Whilst both the hinge and the single leg movement recruit similar musculature they do have their own individual differences. Below are a number of key cues for each movement:
1. Neutral spine - back straight and ribs down
· It is essential to maintain a neutral spine when performing hinge movements. This can be done by engaging our core and making sure our ribs and hips are working together. In addition to engaging our core, a neutral spine can reduce the load on our lower back.
2. Heels down
· When hinging, the majority of our body weight should be displaced through our heels. Moving our centre of mass closer to our midline or even further back ensures the heels stay planted on the ground, thus making the musculature of our hips work a little bit harder.
1. Create a balance: dominant leg second
· Most of us will have a dominant leg, like we do a dominant hand. If you don’t, you’re special and you can skip ahead. When performing single leg movements I advise you use the non-dominant leg first and match repetitions with the dominant leg, thus not increasing any possible deficit.
a. This may not apply to you if you have an injury, recent surgery or condition like a stroke that has significantly affected one leg. If you’re unsure, ask your exercise physiologist.