Re:help me with squats or show me an alternative to squats
Try this without a bar.
Take your feet fairly wide, maybe 20-50% wider than shoulders and point your toes out to 45 degrees, then with your hands by your chest squat up and down a few times - each time adjusting your feet slightly for width and angle until you can feel the weight equally distributed between inside and outside and between front and back of your feet.
You should feel as if you are squatting between your feet, not in front or behind them, if that makes any sense.
Now, without moving your feet, look down at them and make a very good mental note of how wide they are and the angle of your feet. This is pretty much where they should be when you are squatting.
Now when you squat make sure the bar is not on top of your traps, I would say 90% of squatters get this wrong. The bar should be behind your traps and preferably behind your delts. If it feels as if it's going to roll off your back it's probably in the right place, anyway if it does feel like that lift your elbows up and it will be locked on your back in the right place.
If you can't work out what I'm talking about come to my gym and i'll have you squatting correctly in one session.