From a standing position, lower your body using knee and hip flexion until the crease in your hips rests lower than your knees. Return to the starting position by standing, extending the knee and hip joints. Safe/efficient technique requires the weight to stay in the heels, the knees out to a position equal to, or wider than, the toes, and the spine as neutral as possible.
Stand with your feet a little wider than hip-width apart, your toes turned out slightly and your arms resting at your sides.
Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades in towards each other.
Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly between the front and back of your feet.
Lower your body until your thighs are parallel to the ground. Keep your knees externally rotating, or tracking over your toes; don’t let them fall inward. As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain broadness across the chest and lift the torso up off the thighs.
Straighten your legs to come up, and lower your arms back to your side.