 One of the biggest things you run into when squatting is people fall forward. That is the biggest mistake that anyone makes. So looks like this. You squat down and you shift forward onto your toes. Your feet collapse, your knees collapse, and your heels come up off the ground. Some people will even just come all the way up on their toes like this. The big issue here is this puts extra stress on the knee, on the joints that run across the front of the knee. And it creates extra compression and it sensitizes the knee. And so people might say that squats hurt their knee, but often times it's just the way that they're squatting. So the biggest fix here is when you sit down, I want you to just shift yourself back, okay? Feel those heels sit down on the ground and feel your butt muscles and your leg muscles engage. Often times when you shift forward, you only feel it in your knee or even in your ankle-cav area. Again, if you're shifting forward, sit back at the bottom. There are a couple other ways to go about it. You can even, you can hold a little weight. Let's say my phone is really heavy. This is a Pixel XL. It is pretty big. Hold it forward in front of you as you squat down. What happens here? If I hold I need a little extra weight so I can show you the shift. But when you come down like this, right, if I shift something else that I'm holding forward, my body has to shift back because it's just how physics works. If I move my center of mass forward by extending my arms forward, I'll just fall over if I don't shift back. This is a good way to teach yourself to come back. So we might call holding away in front of your body a goblet squat, or we might hold on to a plate or something and call it a plate squat, or we might hold on to a bar. I'm looking over here like I'm finding a bar. We might hold on to a bar, put it on your shoulders, hold it up like this and call it a front squat. Now there are added complexities to something like a front squat with a barbell rather than something simple like I'm just holding a goblet, a kettlebell right here in front of my body. But those are the big cues for fixing a forward weight shift.