Doing squats onto a chair or bench is a great way to work on achieving perfect form. It forces you to sit low and back while keeping the weight in your heels.
- Stand in front of a chair. As you exhale, bend your knees and lower your butt down toward the seat, letting it touch briefly on the edge of the chair. Your head stays facing forward, not down, and the upper body faces forward as well, bent slightly forward. Rather than allowing your back to round, let your lower back arch slightly as you descend. Make sure to keep the weight back in your heels as you squat down.
- Keep your body tight, and push through your heels to bring yourself back to the starting position.
- Do three sets of 15 reps.