Start your squat by pushing the butt backwards as you descend (as if you are attempting to sit in a chair that is just out of reach.) A great way to practice this is to place your heels about 8-12 inches in front of a bench, so that you are forced to push your butt back to touch the chair with the butt. This also helps ensure you are descending into the squat deeply enough (upper thighs should be parallel with the floor with the knees behind the toes the entire time.)
Ensure your knees stay behind your toes while you descend.
Keep a straight back the entire time, with the eyes looking straight ahead.
Once the upper thighs become parallel to the floor, squeeze the glutes for a seconds before ascending, pushing off the heels-and not the toes.
Squats should be practiced with full range of motion, but if you haven’t acquired the strength yet, there are a number of ways you can modify them to get the same benefit and also be working toward the non-assisted variety.
DAY #1 of Challenge