Stand with your feet slightly wider than hip-width apart and turn your feet out, externally rotating your hips. If you perform the exercise with a barbell, it should lie on the back muscles just below the neck. Inhale and push your hips back and squat down, keeping your back straight and your upper body lifted. Exhale and slowly go up.
Perform 10-15 repetitions in 3-4 sets.
Mistakes and Recommendations:
Do not squat below the parallel with the floor. It ruins the technique.
The body weight must be on the heels. Always push with your heels.
Watch the position of your legs.
Before performing the exercise, be sure to warm up and stretch. Pay attention to stretching the inner surface of the thigh.
Use less weight than in classic squats. Women are recommended to start with a bar or without any aggrivation.