Proper Squat Form

The way i do it, which i believe is the way Nolan Ryan does it (i read it in his book), is to have ur legs shoulder width apart, squat down, keeping your knees BEHIND your toes. If your knees are going in front of your toes then you are arching your back, which is obviously not good. Squat until your knees are parallel to the ground. Hold (i count to 3), push back up using your legs and abs. Also, try to keep your back as straight as possible (if you are squatting on a smith machine, you really can't bend your back.)

Ive heard squatting on a smith machine isnt nearly as good as twitht he bar but what do i know. When i squat I put a couple of 10 pound weights on the ground for my feet so i know exactly wehre to have my feet, it helps quite a bit.

King....youre right about the smith machine. Using a machine is never as good as free weights. Free weights requires muslce balance. A guy may squat 200 on the smith machine but when it comes to free weights he may only be able to do 150.

Here's what every coach and weight instructor has ever told me (it's all been the same, and I've squated for 5 years injury free with significant gains). Legs shoulder width apart, feet spread a little bit at a 30 to 45 degree angle. Keep your back straight and your wieght and balance on your heals. Sit your butt down until you your legs are about parrellel to the floor, all while keeping your knees behing you toes when they bend. Also, keep your back straight, and a great way to help with this is to look up to a spot on the wall, and stay focused on that spot throughout the squat. I hope this helps, and if it doesn't, it possibley could be a flexability problem. A friend of mine couldn't squat at all simply because he lacked flexibility in his butt and hammies. again, hope this helps.