To do a perfect squat, stand up straight with your feet hip-width apart, move your shoulders back, extend both arms in front of you, inhale, and pull your hips back as you bend your knees and lower your body as if you are sitting down. Return to the starting position.Continue Reading
Place your feet firmly on the floor about hip-width apart. Straighten your back, and pull your shoulders back and slightly down. Stretch your arms straight out in front of you, making sure they are parallel with the floor. Alternatively, hold your arms at your sides with your elbows bent. Your palms should face inward, and your thumbs should be pointing up.
Inhale into your stomach, and slowly move your hips back as you bend your knees. Lower your body as if you are about to sit down. Place a box or another item that is about chair height behind you. When your bottom lightly taps the box, you have squatted low enough.
Keep your back straight, and continue facing forward. Gradually raise your body upright, straightening your legs and pulling in your hips. Lower your arms to your sides as you stand up to complete one squat.