Purpose of Exercise: The Squat is an all around strength exercise. Almost every serious lifter and bodybuilder has this exercise in their line up. The proper way to do this lift is very important because if done wrong it can be bad for your back and knees.
First and foremost start by positioning the bar on the back of the neck near the traps. It should be resting on your traps, in a comfortable zone. Stand up right and walk back into position away from the rack. Your feet should be positioned in such a way that they are at least shoulder width. Toes pointed slightly to the outside. This is for a good base. Hold your shoulders up and look up. Pick a spot on the ceiling to concentrate on Your hips should. be straight and flexed in such a manner that you are trying to thrust forward. This will ensure you that
you will be in good position for the decent down. As you squat down keep tension on your thighs and come to a position just at parallel. For the regular squat you do not want to go below parallel. Push up with your feet, pushing with the Heel of your foot. Come to the start position and repeat.
Insider's Tip: It is important to go below parallel in this movement, especially when you are just learning the exercise. The reason for this is because you want to develop strength along the entire range of motion. If you don’t go low enough to start you could injure yourself later when you progress to heavier weight.
Foot position partly determines which area of the leg is worked. A wider stance works the inside of the thigh more where a narrower stance works the outside of the thigh more.
The basic stance for greatest power is usually feet shoulder-width apart, with toes turned just slightly out.