How to perform the deep squat properly:
Sit back rather than dip down. Keep the shin bones as close to vertical as you can. If you cannot do this without falling over backwards, your ankle mobility needs work. Find something to hold on to, like a doorway, or hold a light weight out in front of you for balance.
Imagine you’re sitting down on a chair that’s far away from you. This will engage your glutes and hamstrings a lot more.
Place your feet directly under your hip pointing straight ahead. In this narrow-stance version of the squat there is no need to turn your feet out.
Don’t let your knees collapse inward. Track your knees over your smaller toes. If your knees keep collapsing inward you can loop an elastic band around your knees and work against the pressure to keep your knees from collapsing. This will help you recruit and train the proper muscles.
I found it helpful to just do a couple of deep squats every now and then throughout the day. This will provide the cartilage in your knees with nutrients and get some healthy movement into your day.
Resting in the deep squat position is also highly beneficial for relaxing hip muscles and improving digestion. Hold on to something if you’re falling over backwards, but wean yourself off soon.
Don’t stand up too quickly if you’ve spent more than a minute in the deep squat position. Push your hips back as far as you can and don’t let your knees slip forward.
You can make this exercise easier by holding on to something.