Station 3
Squat & hinge safety
Chair squats and hip hinges protect knees and spine during groceries, laundry, and desk reaches.
Hinge vs squat — when to use which
| Task | Pattern |
|---|---|
| Pick up bag from floor | Hinge—hips back, neutral spine |
| Sit to toilet or chair | Squat—knees bend, weight mid-foot |
| Low drawer at desk | Hinge or half-kneel—avoid twist-and-reach |
Chair squat cues
- Sit back until thighs touch chair lightly
- Knees track over second toe—not collapsed inward
- Stand without rocking or arm yank
- 2×8 on strength days; skip if sharp knee pain
Hinge drill
Soft knees, push hips back, feel hamstrings load; keep cereal box close to legs when lifting—lever arms matter more than weight alone.
Load errors to avoid
Rounded back deadlifts with laundry baskets; twisting while lifting; jumping into deep squats after months off—progress reps before depth.
© 2026 MobilityLoop. Movement health literacy for adults. Not medical advice.