How to do a proper squat
Squats work the quads, hamstrings, and gluts all at the same time
Stand feet shoulder width apart with shoulders stacked over hips weight in your heels
bend your knees and lower as if you were going to sit in a chair
keep knees over your ankles and behind your toes
Ouch to your knees if they go past your toes
lower to 90 degrees and then stand up
practice with a real chair to master the move but do not sit in the chair
also you can try a wall squat to master the motion of going down and back
lower to 90 degrees on the wall with your toes out past your knees
Thanks to MedicineNet for this link