Functional squats are one of the most important exercises, because you use squatting every single day. The range of motion of your knees tends to disappear as you age, but that doesn’t mean you can’t keep working through a full squat. Once you learn proper squatting technique, either by doing wall squats with a Swiss ball or having a personal trainer help you out, you can go onto bodyweight squats.
The technique for bodyweight squats differs for men and women, due to bone structure of the pelvis. Men should keep their toes pointed forward, with the knees gliding out over the toes. Women turn the toes slightly diagonal before bending the knees. Make sure the back is long and straight.