Up and down... it's that simple but you can definitely hurt yourself if you are not careful. Follow the steps below to insure a proper squat form.

•  Stand shoulder width apart
•  A neutral spine is maintained
•  Keep chest up to resist tucking the lumbar spine
•  The heels and toes are planted the knees track the toes
•  Pause momentarily on the bottom while staying tight in the midsection
•  Initiate the ascent with a grunt or hiccup
•  The hips ascend at the same rate as the shoulders, not faster
•  The hips and knees fully extend on the top of the squat
•  It is recommended the neck remain neutral