So proper technique is vital. Best way to be sure is to have a trainer spot you and make sure you are in good form for the exercise. If you have knee or back problems talk to your MD first and use a personal trainer to make sure you are doing your workouts right. Bad form can lead to more problems.
Ok so you want to learn to do a squat.
1. Stand with feet hip distance apart with your toes, knees and hips all in a straight line . Start in good form and move with good form, end in good form.
2. Pull your belly button towards your spine and contract your abdominal muscles. ( THIS IS IMPORTANT TO DO )
3. Lower your body, like you are about to sit in a chair. ( however, your butt never touches the chair)
a. I have clients who tend to go too deep so I put a chair behind them and if they sit, they know they went too far )
4. If you can, go down until your butt is in line with your knees (knees at 90 degree angles). If you can't go down that low, go as low as you can. ( (
a. If you are starting out, don't go as low. Those who have done this for a while go lower but never let those knees go over the toes.
5. Now look down make sure your knees are behind your toes . .
6. Keeping the weight in your heels, go back to starting position.
7. At the top of the movement, do not lock your knees. Keep a slight bend in them. Never
Always remember safety first when training.