I do four types of squats in my exercise routine; jump squats, back weighted squats, front weighted squats and smith machine squats 🙂
There are a few things to remember when squatting.
Firstly, you should always try and go deep into the squat. Going deeper than 90 degrees into a squat gives you 50% more benefit from the movement. This can be difficult when doing weighted free squats, especially if you have heavy weights on, because you can’t push back on the frame of the squat rack, like on the smith machine.
Secondly, you must always keep your head up and back straight, do not bend forward and use your back to push the bar up – drive from your heels. If you bend forward you can create a serious back injury or strain your muscles.