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The squat is a workout exercise focusing on the posterior chain, but can exercise the whole body. It doesn't require any equipment, but can be done with weights to add resistance and there are many variations.
- Stand straight up, with your feet apart. The angle your feet are forming together can vary from 45 to 90 degrees. Always keep your weight on your heels.
- Lower your rear end downwards while maintaining your lower back is curved, with your butt and shoulders pointing backwards.
- Go down as far as you can, your thighs must go beyond parallel, but make sure you maintain a lumbar curve. Don't let your butt "wink" inwards.
- Lift yourself up, keeping your back curved.
- At the beginning, use something to lift your heels higher, in order to make your squat deeper. This, however, can increase the pressure on the patella and the patellar tendon.
- Use a mirror, a video-camera, or a friend to check your form.
- You can lift your arms in front of you or over you to help your form.