Of course, if we’re going to name a single exercise as the “king” it had better show up and prove itself. I’m not the only one who has chosen the squat to represent, but I think I can make a compelling case for it.
As a recap: we’re talking about five main exercises you ought to know. A few weeks ago I wrote about the HINGE and exercises like the deadlift and KB swing.
And while I’m a huge fan of the deadlift, and I do think it can build a strong back and lower body, I’m actually more a fan of the Squat and its numerous variations. Both the squat and the hinge use muscles of the lower body, including hamstrings, glutes, quads, and inner/outter thighs.
Sometimes our squats can look a little like a hinge, and a hinge can look a little like a squat, but they are distinct movements, and both should make an appearance in a well-rounded strength training program. It’s also important to note that while my favorite is the squat, and I think it warrants a least its own post, both exercises are excellent, and I coach them both equally.
To break it down a little bit, the Hinge primarily targets the low back, hamstrings, and glutes. In a hinge the hips move horizontally in space, as if on a drawer or track system. Your torso will bend forward, towards the floor, as your glutes and hamstrings move the load.
The Squat primarily targets the hips, glutes (if you get low enough), and quads, or the big muscles on the front of your thighs. Typically, but not always, your torso will move vertically in space, as if on an elevator. Some examples:
Note that in each exercise above, my torso moves up and down, like an elevator. Different tools, like the dumbbell, barbell, and Safety Bar will force my body to move through space slightly differently, but in any case, the intention is the same: perform a squat.
Which tool you use and when will depend on your experience, comfort, and abilities. They’re all good tools and all have their place in a comprehensive program and each one can deliver results.
So, the squat differs from the hinge: your body moves vertically, and the muscles targeted are the hips and quads. Both the hinge and squat will build a strong and stable core (remember – no exercise is mutually exclusive!). For these reasons you can see why it’s such an important lift that I want you to be really, really good at.
Why is the squat King then? It’s really a tough call since both the hinge and the squat are so effective at building strength and muscle in the lower body. However, the squat hits the butt and quads slightly differently, and can help grow a lot of new muscle in those areas that we want to look good. For many folks that I work with, this one seems to do the best for those “show muscles.” But by no means should we forsake the deadlift for the squat – remember, both are excellent choices and should remain in your workouts. Just choose the variations that suit your body and your goals best!