How To Perform Full Squats for Beginners. The squat is one of the best leg exercises you can do, but it's also a hard exercise to master for a lot of people. In this video, you're going to learn a simple trick that will allow you to properly perform full squats without knee pain and without feeling like you're locking up as you try to squat deep. The key is to learn to squat back, not down. Let your butt travel back as you squat down. This will allow you to sink below parallel without hurting yo