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The squat is a fundamental exercise. In order to master weighted back squat or any form of the squat with weights, you must be able to properly squat with your own body weight.

For those of you who are already masters of squat, this may seem rudimentary but this is very, very important for any beginner.

Keep your weight flat on the floor so you can feel every part of your foot which is touching the floor.

Your first motion is not bending your knees, but tilting your pelvis anteriorly bringing your butt backwards like you are sitting on something behind you.

Most importantly, your back should not round and be completely neutral for the duration of your squats.

Inhale as you squat down to a parallel or below (with just body weight) position. Hold your breath until you are about 2/3 up and exhale as you finish the motion, squeezing your butt.

Your core should be drawn in tight for the duration of the motion.

Stop if you feel any knee or back pain. Remember, your knees should be pointing in the same direction as your toes.

If you need help, you can hold on to something in front of you so you can practice the anterior pelvic tilt.

Also try the stability ball squat which will help you balance and practice the anterior pelvic tilt.

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Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS