4 months ago
Co Creator: 
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Posted On: June 25th 2026, 05:27 pm
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Having issues with hips shooting up when you back squat?
There are 2 reasons why this may be occurring
1. The quads aren’t strong enough to lift the weight. To compensate, the knees shoot back and hips rise which places more load on the glutes, hamstrings, and lower back
2. Inability to push effectively with the quads. This can be caused by inadequate foot pressure which leads to fluctuations in COM
The fix⬇️
• Incorporate prep exercises that isolate the knee extensors and force you to push with the quads✅
• Use tempo and pauses on back down sets to build positional awareness✅
• Use more knee dominant variations on secondary squats days, like ssb or front squats ✅
There are 2 reasons why this may be occurring
1. The quads aren’t strong enough to lift the weight. To compensate, the knees shoot back and hips rise which places more load on the glutes, hamstrings, and lower back
2. Inability to push effectively with the quads. This can be caused by inadequate foot pressure which leads to fluctuations in COM
The fix⬇️
• Incorporate prep exercises that isolate the knee extensors and force you to push with the quads✅
• Use tempo and pauses on back down sets to build positional awareness✅
• Use more knee dominant variations on secondary squats days, like ssb or front squats ✅
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