There are two basic points to consider when performing squats correctly.
1- What is the purpose of squatting?
2- What will be the least damage from training?
You can't actually define a specific squat for everyone. Athletes and non-athletes, injured and unscathed, sports and even the training phase are involved in performing squats. You have to design your squat based on your needs.
But in most squats, in order to get less damage to you, be sure to pay attention to the following things.
- Warm up well
- In case of heavy weight, use a belt.
- The level of the club and the training environment should be suitable.
- Do not let the knee come too far from the vertical line. As the knee moves forward, the pressure on the cruciate ligaments will increase.
- Do not have an arch in the waist.
But regarding the amount of knee bending, it is based on the need. How far apart the legs depend on the needs of the muscles you target for the exercise. For example, a volleyball player does not need to open his legs and bend his knees a lot, but someone who does this exercise with the goal of butt volume will probably need them.
All the best
