In most cases when the squat is painful, it usually comes down to the weight selection or the execution. Build weight gradually and put your ego aside to emphasize your lower body muscles. A good place to start:
– Feet about hip width or slightly wider
– Toes straight ahead or slightly turned out
– Bodyweight is not placed on the toes but on the middle of the foot, with a little pressure in the heel
– Visualize “screwing” your feet into the floor by rotating them against the ground, putting pressure on your big toe, pinky toe, and heel simultaneously
– Go as low as you can with a flat back – ideally parallel or slightly below
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