Stand with feet about shoulder-width apart
Keep toes slightly pointed out
Brace your core
Keep your chest up
Keep your back neutral
Push your hips back and bend your knees
Lower until your thighs are at least parallel if mobility allows
Keep your knees tracking over your toes
Keep your heels on the floor
Distribute weight through the middle of your feet
Descend under control
Keep the bar or body balanced over midfoot
Drive up through your heels and midfoot
Push the floor away as you rise
Keep your knees from collapsing inward
Maintain a steady breathing pattern
Exhale after passing the hardest part of the lift
Use a full range of motion you can control
Warm up before squatting
Start with light weight and progress gradually
Stop if you feel sharp pain