The setup for the squat is simple. Stand with your feet slightly wider than your hips. Your toes should be pointed between 5 to 20 degrees outward.
Look straight ahead and pick a spot on the wall in front of you. You’ll want to look at this spot the entire time you squat, not looking down at the floor or up at the ceiling.
Arms straight out in front, parallel to the ground. Keep your spine in a neutral position. This means don’t round your back, but also don’t hyper extend and over do the natural arch of your back.
Think about where your weight is on your feet – it should be on the heels and the balls of your feet. You should be able to wiggle your toes the entire movement (though that’s not a part of squatting).
Keep your entire body tight for the squat.
Now, breathe in, break at your hip and push your bum back. Keep sending your hips backwards as your knees begin to bend. It’s important that you start with your hips back, and not by bending your knees.
Keep your back straight, with your neutral spine, and your chest and shoulders up. Keep looking straight ahead at that spot on the wall.
As you squat down, focus on keeping your knees in line with your feet. Some people need to push their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet). You want each knee to line up with the second, third and fourth toe all the way through the squat.
How low do you go?
Squat down until your hip joint is lower than your knees. We are looking at your hip joint here, not your thighs. Depending on the size of your thighs, your squat may appear to be less deep than it truly is. You can go deeper than this, however, anything less than parallel is not a full squat.
Stand back up
Breathe out as you drive back up through your heels. Make sure your knees stay out and squeeze your bum when you get to the top.