Lichter explains the perfect squat. "With a bar resting on the back of the athlete's trap muscles, the athlete very slowly descends by bending the hips, knees and ankles. As the athlete descends, he wants to maintain an arched lower back with the chest out. Descend under control until the deepest point possible while maintaining full contact between the ground and feet. Come to a controlled stop at the bottom of the movement, maintaining the arch in his back and accelerate upwards by extending the angles in his hips, knees and ankles and maintaining the same torso angle he descended with." Do not allow the knees to extend out over the toes; they should be aligned with the balls of the feet.