In my videos and articles I talk a lot about the “hip hinge” and how important it is for us on the bike. Basically your ability to get your hips back and chest down without losing a strong core position, it is the essential movement skill behind both seated pedaling and your standing Attack Position.

When you have a good hip hinge you can produce more power with your legs and put less strain on your lower back, plus you can stand up in the Attack Position longer and be able to manual easier. If you struggle with your hip hinge then you are really making things hard on yourself when you ride.

However, while it is important to work on your hip hinge with exercises like the Deadlift, KB Swing and DB Cheat Curl it is also important to understand the other end of the lower body movement spectrum – squatting.

Squatting is essentially your ability to keep balanced on your feet while dropping your hips down and keeping your chest upright. Squatting is the essential movement skill for standing pedaling and weakness with it usually leads to power and endurance issues when you do need to stand up on the trail.

A good rider will have command of both Hinging and Squatting so they can get into the best position for everything the trail might throw at them. However, this is not the case with most riders and they are usually lacking one of these essential lower body movement skills.

In this new video I show you the differences between Hinging and Squatting and how it applies to your bike. I also explain how we tend to get really good at one type of lower body movement and then try to use it for everything, even when it isn’t optimal.

Hopefully you have a better understanding of these two movement skills and how they complement each other both on the trail and off the bike as well. Ignoring a glaring dysfunction with one or both of these lower body movements will not only rob you of performance but it can set you up for an over-use injury down the road.

If you struggle with one of both of these basic movements then the best thing you can do is focus on improving your mobility. Any time spent ignoring those movement issues and simply trying to train around them will make the problem harder to deal with when you are forced to by an injury or performance plateau.

My MTB Mobility Follow-Along Videos will give you 15 minute mobility drills designed to target your problem areas as well as give you warm ups routines to help you get even more out of your workouts. You’ll also get 3 follow-along yoga routines from mountain bike star and expert yoga instructor Ryan Leech.

If you suffer from nagging aches and pains from being immobile and stiff then click here to learn more about the MTB Mobility Follow-Along Videos and how they can help you feel, perform and ride better.

If you have any questions on how this concept would apply to your training or the bike please leave a comment below. And if you liked this article please click one of the Like or Share buttons below to help spread the word to fellow riders who could benefit from the info.

Until next time…

Ride Strong,

James Wilson

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