| Hey there, You know what they say about squatting—the first thing the gods bestow on one they should destroy is a wretched squat. Nobody says that, you're thinking? Hah. Heh. Harrumph. Well they should. Anyway, let's A some Qs that may just help you avoid a divine reckoning, shall we? "Is it bad if my knees move over my toes?" No. You've probably heard this is bad for your knees, but research shows otherwise—the forces placed on the knees when they extend to and even beyond the toes in a squat are well within safe limits. This is what you'd expect, too, because most people find that their knees naturally move over their toes at the bottom of the squat, and sometimes slightly farther if they have long femurs. "How do I keep my knees from collapsing inward?" Think about spreading the floor with your feet as you descend and ascend, and make sure you take a deep breath of air into your stomach before every rep (many technique errors stem from a lack of torso stability). "What should I do if I can't get my thighs parallel to the ground?" This is often from inadequate mobility or coordination (or a bit of both), and it typically resolves itself with a few weeks of practice. So, try to get a little lower each time you squat, and you should get there fairly quickly. If this doesn't fix the issue, though, do the following mobility exercise several times per day until you can squat correctly: With no equipment, squat down to the bottom position, and place your elbows against your knees and touch the palms of your hands together. Use your elbows to press your knees out and into the proper position (in line with your toes), and hold this position for 20-to-30 seconds. "Can I use a Smith machine instead of a barbell?" I wouldn't forbid this, but I also wouldn't advise it. The Smith machine forces an unnatural and often uncomfortable movement pattern for the squat, and research shows it's less effective than the free weight barbell squat for gaining muscle and strength. Also: If you want to learn more about the grammar of getting fitter, leaner, and stronger faster than you ever thought possible, check out one of my bestselling books: For men trying to gain their first 25 pounds of muscle: Click here ⇒ https://legionathletics.com/products/books/bigger-leaner-stronger/ For women trying to gain their first 15 pounds of muscle or lose the same amount of fat: Click here ⇒ https://legionathletics.com/products/books/thinner-leaner-stronger/ For advanced lifters trying to reach their genetic potential for muscle and strength: Click here ⇒ https://legionathletics.com/products/books/beyond-bigger-leaner-stronger/ Go for it! Mike | 
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