Learning to squat properly

Most people who perform squats don’t perform them anywhere near correctly, there is an art to performing the squat.  To squat properly first start by standing facing a wall, direct your eyes toward the wall in front, your chin, chest and toes should all touch the wall in front.  Make sure your toes are facing outward in a 45 degree angle.   Stand with your feet a foot length wider than your shoulders with your hands ear height on the wall and equal distance apart from each other either side of your head.  Now look up and this should cause you to arch your back correctly.  Stick out your chest and lift your toes very slightly, forcing you to keep your weight on your heels properly.  Place a chair 6-12 inches behind you and lower yourself till your buttocks touch the chair and then come up again.  When lowering yourself to the chair make sure your chest is kept pressed forward and your abs tensed.

The next part is adding the bar, place the bar on the bottom of your rear shoulders, not on the top of your shoulders.  As you squat with the bar maintain your knee position don’t press your knees forward over your toes.  As you come up from the bottom of the squat make sure you keep your eyes pointed towards the ceiling, if you drop your eyes or look straight ahead you will drop the chest and put too much effort on your lower back.