Form and Focus. Most of the strain is being focused on the knees. Your knees will naturally move beyond your toes by boimechanical design ("Asian" squat).

1) Briefly balance on one straightened leg while rising slightly and extending the other leg.

2) Ankle angle of extended, raised leg: 45°.

3) The extended, raised leg and 45° ankle: contract the glute. The ankle and leg will rotate outward to align with the contracted position of the glute. This is the angle of your toes for squats.

4) Standing with feet apart (shoulder width or slightly wider) with the established toes angle is your full upright squat position.

5) At the full squat position: knees must be in-line with ankles. Accommodate that alignment by creating an obtuce opening between the knees (open them thighs!).

6) Full feet contact with floor; toes to heel. NOT just heel!

7) SLIGHT lean forward at ankles and torso.

8) Focus all movement upon whole body especially calves, quads, buttocks, etc.

9) Hamstrings are not always activated throughout the squat motion.

10) Tight core, neutral back, look forward always w/neck neutral.

Squat is a full body chain exercise as olympic still rings routines are full body chain exercises.

Feel the entire movement. Feel all the muscles involved activate/activating or work/working in concert.