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Step 1
Stand straight up, your feet shoulder-width apart or closer—your stance will vary with your body and balance. Take a deep breath and bring your shoulders gently back. Your lower back will arch slightly—maintain this arch throughout the exercise.
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Step 2
You may hold your arms straight out in front of you for balance. If you are using a weight bar, rest the bar behind your head, on top of your trapezius muscles. Your trapezius muscles are the shelf of muscle formed as your shoulder blades draw back to grip the bar. Never rest the bar too high, on the bones in the neck, but rather on the fleshy part of your upper shoulders.
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Step 3
Sit back and down, as if you were sitting in a chair. Keep your feet flat on the floor. Your upper body will lean forward slightly, to maintain balance.
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Step 4
At the bottom of your squat, your hamstrings should come into contact with your calves. Pause at this stage, but do not relax or simply sit on your haunches. Keep your muscles firm.
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Step 5
To ascend, push against the floor through your heels. Unfold smoothly, from the chest on down through the hips, and keep your weight from shifting forward over your toes.
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Step 6
Repeat as appropriate for your fitness level.
