Hold a dumbbell in each hand with arms extended down and palms facing your body or a barbell on your back with your arms holding the barbell in place.
Align your body from the bottom up by taking a 1 1/2 shoulder width stance.
Slightly bend your knees and avoid locking them anytime during the exercise.
Procedure:
As you are squatting downward, it is very important that at no time throughout the movement do your knees go beyond your toes.
As you reach horizontal or just above it, begin to exhale and press off your feet distributing the weight throughout the heel while pressing upward.
As you reach the top of the movement, make sure you do not lock your knees.