Fitness Training

Squat Technique

Stand with your feet flat on the floor and about shoulder width apart (toes slightly turned out)
keep the abdominals tight and the lower back in a neutral position.
Slowly descend until the upper legs are parallel to the floor then push back up to the starting position
Maintain the body in an upright position and avoid leaning forward.

Make sure to keep your weight back so that your knees don't extend past your toes.

for beginners, you can perform the exercise with dumbbells (see squats with dumbbells) in each hand, or no weight at all (see squats at home or at the beach). This also reduces the loading on the back.

Q. Every time I do squats, my knees go past my toes. I keep proper form, legs shoulder width apart, slightly pointing outwards, I keep my back straight, but every time I go down to make my thighs parallel to the ground, I can see that I go past my toes. What am I doing wrong? And could it be that my legs are long? A. Most people agree that if your knees go forward over the toes you are placing undue stress on the knee. However, there is still some debate about whether it is injurious or not for the knees to pass over the toes, and most people take the conservative approach and recommend not to just to be safe. It is hard to advise you without seeing your technique. Try and get someone knowledgeable at the gym to check out your form. You may have flexibility or anatomical issues that can be addressed. Do you have a question?

read the article on Squats: You Don't Know Squat! A discussion on the technique of doing the squat exercise.
see Exercises at home - the squat
Free weights for sale in the fitness store
squats at the beach
squats with dumbbells
squats during pregnancy
Are squats bad for your knees? - the squat myth