Crouching/ Lifting for health
Never let your heals go up and therefore keep your heals flat pelvis are tight knees are out and pick the things from down. Come up and down using your legs.
Lean forward from below your navel:
Lift using your legs.
Never bend at your solar plexus.
You can also do this from sweeping the floor and keep the knees in.
Learn to Squat to Change Your Life
Stand up and kick off your shoes. Spread your feet hip-width apart with your toes pointing straight ahead. Now squat. Go as low as you possibly can, making sure you don’t raise your heels off the floor or slump forward. If you couldn’t drop your butt to just a few inches above the ground, you just discovered your problem.
Sitting in a squat position
“Sitting in a squat position is the most natural movement for the body,” says Roop Sihota, a Bay Area physical therapist. That’s because the joints and muscles you need for squatting—hips, knees, ankles, core, quads, glutes, and more—are your powerhouses for everything from walking and running to swinging a golf club and doing yard work. If you can’t squat properly, your joints are probably too stiff and your muscles too tight. That causes you to lose your ability to move properly, which in turn affects delicate areas such as your knees and back.
The result? Potential pain and injury, and decreased range of motion over the long haul. That’s why learning to squat might be the most important thing you can do for your fitness and wellness. If you’re wondering why you failed the test in the first place, the answer is simple. Humans were meant to sit in the squat position. Then chairs came along.