Repair Yourself Hold hold to a doorjamb, a squat rack frame, or a chair. Drop into a squat, utilizing the frame, rack, or chair to keep your body stable enough to avoid falling. Your torso should be erect, and your core should be engaged. Breathe deeply for up to 30 seconds in this posture. When you are ready to come out of the squat, rise up slowly. For most people, it is best to start with a low bar and work your way up. If the weight is too heavy to lift comfortably, then start with a medium bar. Otherwise, you will be forced to use force to pull yourself into a deep squat. There are two ways to go about it: either by using your leg muscles or by pushing against something hard (such as the wall) with your knees. Which method you choose depends on how much weight you are lifting. The key to achieving a good squat is to keep your torso as upright as possible. This means that your shoulders should be down and back, not up and forward. Your head should be aligned with your spine; if it isn't, push it there with your hand or shoulder. Your hips should be slightly behind your knees; if they aren't, kick them there. Your knees should be over your toes; if they aren't, push them there with your foot or shank. In conclusion, a good squat requires you to be aware of how your body moves under pressure.