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wide stance causes the adductors to reach the end of their extensibility early, and excessive narrowness causes the thighs to jam against the belly. Both of these problems prevent you from reaching proper depth. Shoulder width is proportionate to pelvic width in most people, and experience has shown that this width works well for most of the population. Many people will assume a stance with toes pointed too forward, so you may need to point them out more than you want to. Look down at your feet and make a mental picture of what you see.

    Figure 2-12. (A) Map of foot placement and (B) stance in the squat, as seen from above. (C) Heel placement by shoulder width.

    Now comes the crucial part of learning the movement. You are going to assume the position you will be in at the bottom of a correct squat, without the bar. This method works well because you can easily correct any errors in position before the bar adds another variable to the system. And if you’ve already been in the correct bottom position without the bar, getting into that position again with the bar is easy. Assume the correct stance and squat down, all the way. Don’t even think about stopping high; just go on down to the bottom. Sometimes a lack of flexibility or a failure to point your toes out enough will alter your stance on the way down, so make sure you have assumed the correct foot position.
    Next, put your elbows against your knees, with the palms of your hands together, and shove your knees out ( Figure 2-13 ). This will usually be a decent bottom position, and if your flexibility is not great, the position will act as a stretch if you maintain it for a few seconds. Remember, proper depth is essential in the squat , and this low bottom position lays the groundwork for your attaining good depth from now on.

    Figure 2-13. Use your elbows to stretch into the correct position at the bottom. The femurs are parallel to the feet, the feet are flat on the ground at the correct angle, the hips are back, the knees are just a little forward of the toes, and the back is at an angle (about 45 degrees) that will place the bar over the middle of the foot.

    Stay in the bottom position for a few seconds to allow for some stretching. If you get fatigued by holding the position, your flexibility might not be quite what it should be. Stand up and rest for a few seconds. Then go back down to get some more stretching done and to reinforce your familiarity with the bottom position. This is the most important part of learning to squat correctly because good depth is the difference between a squat and a partial squat.
    Now is the time to notice some important details about the bottom position. Your feet are flat on the floor, your knees are shoved out to where they are in a parallel line with your feet, and your knees are just a little in front of your toes. Your back should be as flat as you can get it, but if it’s not perfect, we’ll fix it later. Also notice that your back is inclined at about a 45-degree angle, not at all vertical. You may think it’s vertical, but it won’t be and it’s not supposed to be. And your eyes are looking down at the floor a few feet in front of you.
    After you’ve established the bottom position, come up out of the bottom by driving your butt straight up in the air. Up , not forward. This movement keeps your weight solidly over the whole foot instead of shifting it to the toes. Think about a chain hooked to your hips, pulling you straight up out of the bottom ( Figure 2-14 ). Don’t think about your knees straightening out, don’t think about your feet pushing against the floor, and don’t even think about your legs. Just drive your hips up out of the bottom, and the rest will take care of itself.

    Figure 2-14. An interesting way to visualize hip drive in the squat.

    This important point should not be missed. Our previous discussion about hip drive and the use of the hamstrings in the squat applies here. The squat is not a leg