I am still seeing some TRAGIC drop squat attempts going on in the gym. Please do not attempt using weights unless you know for sure your form is tight!
Drop squats do not work (and you can hurt yourself) if your form leaves too much to be desired.
Squats are a compound movement that utilize a large amount of muscle to perform...legs, hips, back, core, BOOTY. If you are using a weight? Arms, shoulders, etc etc. It is a total body exercise that can do a lot for your physical fitness overall BUT you can also injure a lot if you aren't careful with them...
Stand with your feet flat on the ground, about or a little more than shoulder-width apart (depending on if you want to do wider stance or straight-sit squats) -
Point your feet ever so slightly outward - not straight ahead.
Never let your knees extend beyond your toes.
Look straight ahead. Bend at your knees as if you were going to sit back in a chair, do not "round" your back or bend over at the waist.
Keep your heels on the floor. Do not let your heels lift off the floor -
Pull in your abs, and keep your lower back near neutral or slightly arched inward -
Slowly lower yourself downward so that your upper legs are nearly parallel with the floor. Extend your arms outward for balance.
***If you have chronic knee issues - then the amazing leg press (NOT extension) machine, reverse lunges with support or other versions of 'braced' squats that don't put direct pressure on the knee joint will be your friend.
Keep the upper body tight at all times. Stand up slowly and return to start. AM
Do You Know Squat?? http://www.whosay.com/l/Vte8MbC