The bodyweight squat is an excellent tool to teach proper squatting mechanics. It builds lower body and core strength while improving mobility in the hips, knees and ankles. It can also be used as a conditioning tool to improve aerobic capacity.
Developing proper squat mechanics increases the effectiveness of the exercise. Learning this technique will carry over to other loaded squat variations.
Begin with your feet just outside hip width. Screw your feet into the ground (squeeze your glutes), brace your core and sit your hips back allowing your torso to lean forward slightly. Push your knees out as you lower yourself into the bottom position – your upper leg should be parallel (or slightly lower) to the floor.
(Reaching your hands forward helps with balance in the bottom position)
Your weight should be evenly distributed throught out your foot. Push through the middle of your foot rather than through your heels or your toes.