The Biggest Squat Mistake – And How to Fix It Instantly
The squat is one of the most powerful exercises in the world – and one of the most butchered.
Most people get it wrong. And it’s costing them results, stability, and even their knees.
❌ 1. The #1 mistake: Knee-first squatting
Many people initiate the squat by bending their knees forward instead of hinging their hips back.
Result:
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Pressure on the knees
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Lost balance
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Weak glutes and hamstrings
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Shallow depth and poor form
🧠 Your knees should follow – not lead.
✅ 2. Fix it instantly with this cue
"Hips back, then down."
Visualize sitting on a box behind you.
This shifts the load to your hips and glutes, protects your knees, and lets you go deeper safely.
Checklist:
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Chest up, core tight
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Push hips back before bending knees
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Keep knees in line with toes
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Weight on mid-foot to heel
🔁 3. Use this drill to relearn your squat
Try box squats:
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Set a box behind you at knee height
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Sit back and lightly touch it – don’t collapse
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Stand up with power from your glutes
→ This reinforces the hip hinge and improves control.
🧱 4. Build from a solid foundation
If your squat form is wrong, adding more weight just builds dysfunction.
Instead:
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Film your squats from the side
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Practice bodyweight squats with perfect form
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Master the basics → then load them
Your body will thank you. Your results will explode.
🔥 PulseCore Takeaway
Bad form isn't a badge of honor – it's a sign you’re rushing.
Slow down. Rebuild your squat.
You'll unlock more strength, more power, and fewer injuries.