SQUATS are the 1# exercise you can do for overall leg development. Six hundred and fifty plus muscles in the body and with this one movement you use a huge amount of them. If there were only one exercise you were allowed to do, squats would be the one you should choose.
Squats are very important in your strength and muscularity development. This exercise can take a lot out of you, but the results are tremendous.
Usually, people don't do squats because they feel they do not need it. Some common excuses are, "I ain't no football player or powerlifter so I don't have to do that", or, "I have a weak back". This is one of the best exercises you can do to develop lower back strength.
When you begin a squat, make sure you position the bar parallel with your collar bone. Do not put the bar on the back of your neck. Just under the traps and on the rear delts is a good place.
Position your hand outside the rings on the bar. Lift the bar from the rack and take a few steps back.
Make sure your feet are slightly wider than shoulder width apart and toes are pointing out about 40 to 45 degrees.
Your head should be tilted back slightly and your eye is positioned upward.
Concentrate on dropping your hips, as if you were going to sit in a chair. Go down far enough so that your butt is even with your knees.
Control the weight as you go down, stay tight from the time you lift the weight from the rack until you return it.
Keep your knees directly over your feet. Concentrate on exploding upward, this is where the muscles and power development come from, each rep should be one smooth and fluent motion.
The mistake that beginner weightlifters do is load too much weight on and stop about half way down.
In this case, the emphasis is shifted away from your major muscles groups and on to your joints and lower back resulting in injury.
Now super set that with dead lifts or pull-ups and you have a taste of leg and back day, with my H.I.G.T program.