just a word of cautious for squat. If you want to go deep, please pay extra attention in keeping your lower back tight and arch. DON"T ROUND YOUR BACK!

The problem with going deep is not everyone have the flexibility to go deep, and at the same time keeping the lower back tight and arch. Going deep will give you more glutes (your buttocks) activation, but not keeping ur lower back arch might screws up ur spine.

another advise on the deep squat. You do not rest ur thigh on ur calf at the lowest point of the squat. Instead, you hold that position using ur thigh strength, and then go up.

you see, when u berak squating, u will rest ur entire body onto ur calf, rite? you wont use ur thigh to hold your body, because your thigh will sore after the berak session. However, during deep squat, you DO NOT rest ur body onto ur calf. Keep your thigh muscle tight and tense all the time while going down, pause, and go up.