What You’re Doing Wrong: Squats are an important part of your weight-lifting regimen -- or at least, they should be -- but many guys sacrifice proper technique for heavier weights. There are so many ways to get this wrong, so let’s start from the top. You could be part of the 300 club, but if you’re like a lot of guys who aren’t getting deep enough and your squat looks more like a calf raise, your membership will be revoked. Other common mistakes are found in the ascension out of the squat. First, many guys press with their toes and not their heels. Second, as you’re going up, be aware of your knees; if you see them tracking inward as opposed to remaining open, that’s incorrect. Finally, the movement isn’t complete if you don’t open up your hips and get full extension at the top. When you’re doing multiple reps, don’t move onto the next one without popping your hips at the top.
How To Do It: Get under that bar and take a deep breath in. Slowly lower your body by first pushing your butt backward and then allowing your body to descend without rounding your back. Keep going lower, lower, lower -- until your hip crease goes below your knee crease. It might be helpful to break out your camera phone to do a selfie of this one to make sure you’re getting low enough. Once you’ve hit the mark, push up from the heels of your feet while also keeping your knees open throughout. Keep going until you are 100% vertical with your hips open before starting the next rep.