Squatting is one of my favorite exercises because it’s a whole body-exercise with emphasis on your lower body. It helps build muscles in your quadriceps, hamstrings, glutes, and calves. It also works out your core which will help you maintain balance and improve flexibility. If you are a beginner or just have trouble with your form I recommend practicing using TRX Suspension Training available at most local gyms. It uses a system of ropes that allows you to work against your own body weight.
Start out by grabbing the rope handles and position your feet a little over shoulder width apart. Make sure knees are centered over your feet, and don’t extend beyond your feet. While holding on to the handles of the ropes, lower your body down as if you were seating on a chair and stop when you reach about a 90-degree angle. You will also know to stop when the ropes extend to the maximum length. Slowly lift back up pushing off with your heels. Always keep your back straight and upper body tight.
The resistance of the rope should help your back stay in proper form, and this practice will help you get used to the squatting motion. Watching yourself in the mirror will also help you correct your form. The lower you squat, the more muscle involvement you’ll get. Start out with 2-3 sets of 12-15 reps. Eventually you will comfortable squatting on your own or adding weights.