How should a proper squat be performed?

Performing a proper squat is crucial for maintaining good form and preventing injury. The correct technique involves positioning the feet shoulder-width apart, which allows for a stable base. Keeping the back straight is essential because it helps maintain spinal alignment throughout the movement, reducing the risk of strain on the lower back.

Lowering the body during a squat should involve bending at both the knees and hips. This engaging of multiple joints helps distribute the weight evenly and allows for a full range of motion. As you lower into the squat, the hips should move back and down, which emphasizes the use of the gluteal muscles and the quadriceps while maintaining balance.

The other options indicate either poor body mechanics or incorrect squat forms, such as feet being too close together or bending only at the waist with straight knees, which can lead to improper load distribution and higher risk of injury. Additionally, the focus on only using weights misses the fundamental aspect of mastering bodyweight squats before progressing to weighted variations. Thus, the described method in the correct choice promotes an effective and safe squat.