Stand with feet about shoulder-width apart or slightly wider
Point toes slightly outward
Keep chest up and spine neutral
Brace your core before descending
Push hips back and bend knees at the same time
Keep knees tracking in line with toes
Lower until thighs are at least parallel to the floor if mobility allows
Keep heels flat on the ground
Maintain balance through the middle of the foot
Descend under control
Drive up through heels and midfoot
Keep knees from collapsing inward
Keep the bar over the midfoot if using a barbell
Keep your head and neck in a neutral position
Exhale as you rise and reset at the top
Stop if you feel sharp pain or lose form