A lot of people are weary to squat because they've heard over and over again that it's bad for their knees. And they're right....Well...kinda.
Squatting will make sure you never jump again if you use poor form. The first thing to avoid is allowing your knees to buckle on your ascent out of the hole. We've all seen it, that one dude who throws WAY too much weight on the bar, squats down and turns into a jackhammer on his way up.
The best way to avoid knee issues is to sit back. Don’t squat by just bending through your knees, instead drive through your heals while simultaneously "pushing" your knees out. This will, not only save your knees, but help prevent lower back rounding and the "butt wink".
Avoid bending at the knees only and moving them forward, use your stronger and bigger hip muscles and squat by bending your knees and hips at the same time. Just like anything, practice makes perfect! Don't give up!