Don’t Fear the Hinge: The Movement That Protects Your Back and Knees

October 14, 2025

If you’ve ever bent down to pick something up off the floor — congratulations, you’ve done a deadlift. The truth is, we all “deadlift” every day. The key question is: are you doing it well and safely?

The hinge pattern— the foundational movement behind exercises like deadlifts, hip thrusts, and Romanian deadlifts (RDLs) — is one of the most important movements you can train for long-term back and knee health. Yet, it’s also one of the most misunderstood.

Why the Hinge Pattern Matters

The hinge pattern helps train your posterior chain— the powerful set of muscles along the back of your body including your glutes, hamstrings, erector spinae, and lats. When these muscles work together properly, they create stability and strength through your hips and spine, reducing strain on your lower back and knees.

Studies have shown that strengthening these muscle groups can improve function and decrease pain for people with chronic low back pain. For example:

• A 2020 study in The Journal of Strength and Conditioning Research found that hip hinge and posterior chain strengthening significantly reduced pain and improved mobility in individuals with chronic low back pain.
• Another 2021 review in Frontiers in Sports and Active Living concluded that resistance training focused on hip and trunk extensors improves spine health and resilience more effectively than stretching or aerobic exercise alone.

“But I Heard Deadlifts Cause Back Pain…”

This is one of the biggest myths out there. Research tells a different story. When performed properly, deadlift variations are safe and highly effective for both injury prevention and rehabilitation. In fact, a 2020 systematic review in PLOS One found no evidence that deadlifts increase injury risk— rather, participants experienced reduced pain and improved confidence in movement when trained under guidance.

The truth is, most people who claim “deadlifts cause back pain” aren’t doing them. It’s often fear — not the movement — that keeps them from getting stronger.

How We Train the Hinge Safely

At New Life Physical Therapy, not everyone starts with a barbell on day one. Instead, we have a highly individualized approach to ensure success, including:

1. Activate the posterior chain— beginning with glute bridges, hip thrusts, and hamstring engagement while lying down.
2. Pattern the hinge— learning to move from the hips, not the low back, through top-down drills like the Romanian deadlift (RDL).
3. Load the hinge— progressing gradually to traditional deadlifts or kettlebell lifts as your control, strength, and confidence grow.

This progression builds strength, coordination, and trust in your body — the antidote to pain and fear.

The Real Risk: Not Training It

If you avoid training this essential movement, you may lose the ability to safely lift, carry, and move in daily life — increasing your risk for pain, strain, and falls. In short, you can’t afford not to train it.

Learning to hinge isn’t just about gym strength — it’s about moving better for life.

Ready to feel stronger and protect your back and knees?

Schedule an initial evaluation with our team at New Life Physical Therapy to learn how to safely master the hinge pattern and build resilience that lasts.