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Think about where your weight is on your feet – it should be on the heels and the balls of your feet, as if you were pasted to the ground.  You should be able to wiggle your toes the entire movement (though that’s not a part of squatting!).

Keep your entire body tight the entire time.
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Squat down until your hip joint is lower than your knees (what we call parallel). We are looking at your hip joint here, not your thighs. Depending on the size of your thighs, your squat may appear to be less deep than it truly is.  You can go deeper than this, however, anything less than parallel is a partial squat.
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Now, breathe in, break at your hip and push your butt back.  Keep sending your hips backwards as your knees begin to bend.  It’s important that you start with your hips back, and not by bending your knees.

Keep your back straight, with your neutral spine, and your chest and shoulders up.  Keep looking straight ahead at that spot on the wall.

As you squat down, focus on keeping your knees in line with your feet. Many new lifters need to focus on pushing their knees out so they track with their feet. So, watch you knees! When they start to come inside the toes, push them out (but not wider than your feet). Think about it like this: if you were to attach a laser to the end of each of your knees, the laser would track between your second and fourth toes. Make sure your knees are out!
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