Bending Forward at Your Hips

Over the past few weeks, we’ve explored the Flat Foot Squat and its undeniable benefits for the human body. This movement, as fundamental to us as walking or breathing, showcases the natural patterns our bodies are designed to follow. This week, we’re looking at another essential motion: how humans are naturally designed to bend forward.

It’s a movement that has been part of our evolution but, sadly, one that many of us have lost touch with in modern, Westernised cultures.

The Natural Way to Bend Forward

Take a moment to observe young children or individuals from “non-western” cultures. Whether it’s a child picking up a toy or a farmer in rural Thailand leaning forward to plant a seed, you’ll notice an intriguing similarity—they move from their hips. This is commonly referred to as hip hinging.

When you bend forward at the hips, here’s what happens:

• Your butt will move backwards to counterbalance your forward motion.
• The weight naturally shifts to your heels, helping you maintain a stable and powerful posture.

It’s a simple concept really: to maintain balance if something moves forward, something must move backwards. The further you bend forward, the further your hips push backwards. This is a functional, efficient way of moving that relies on hip joint mobility.

But somewhere along the way, things went awry. We lost this natural pattern, and it’s had a significant impact on our physical well-being.

The Problem with Modern Movement Instructions

For years, the Western world has been bombarded with the mantra “keep your back straight, bend your knees.” From health professionals and manual handling courses to instructional images on suitcases and courier boxes, this advice has been drilled into us as the “right” way to move.

Here’s the problem, it’s not.

There’s no solid scientific evidence or research to prove that this way of moving is beneficial. Worse yet, it has actively encouraged unhealthy movement habits. The result? Generations of individuals plagued with low back pain, hip and knee joint arthritis, and reduced mobility.

Here’s the truth:

• Our ancestors intuitively knew how to move without pain.
• Children instinctively move in these pain-free patterns.
• Some cultures, particularly in non-western regions, still honour these natural ways of moving.

The common denominator? They remain connected to their hips as the centre of movement.

Why Did We Stop Moving Naturally?

If moving at the hips is so natural, why did we stop doing it? The answer lies in a combination of cultural norms, modern lifestyles, and misguided advice.

Cultural Changes in Movement

One of the most significant shifts happens when children start school. Chairs replace squatting. Playtime involves sitting at desks instead of crouching on the ground. We’ve also largely abandoned daily squatting traditions, such as squatting to eat or use the bathroom; routines that are still common in many non-western cultures.

Squatting is key to maintaining hip joint mobility, and without it, we begin to lose this natural range of motion.

The ‘Straight Back, Bent Knees’ Campaign

This campaign, though well-intentioned, has been damaging. The constant emphasis on keeping your back straight and bending your knees has steered people away from functional hip hinging. Over time, this unnatural way of moving contributes to poor posture, discomfort, and injury.

Sedentary Lifestyles

Modern life—dominated by sitting at desks, commuting in cars, and scrolling through screens—has drastically reduced our daily movement. A sedentary lifestyle leads to weakened muscles and reduced flexibility, making hip hinging harder to achieve. Simply put, if you don’t use it, you lose it.

The Integration of Movement in Non-Western Cultures

Many non-western cultures incorporate physical activities like squatting and bending into everyday life. Tasks such as cooking, working, and socialising encourage natural, functional movement patterns. The result? Far fewer cases of back pain, hip stiffness, or joint arthritis than we see in Western societies.

The Consequences of Ignoring Natural Movement

When we fail to bend through the hips as designed, other parts of the body, namely the knees and lower back, are forced to compensate. This adds undue stress and strain to areas that aren’t equipped to take on these loads.

The consequences are obvious:

• Lower back pain becomes a common complaint.
• Hip and Knee joint arthritis develops due to overuse.

Get In Touch

Keen to find out how to improve the way your employees move and reduce injuries? Get in touch with me today.