<ul>
<li>Set Up: Position the barbell on a squat rack at an appropriate height, slightly below shoulder level.</li>
<li>Approach the Bar: Stand with your feet shoulder-width apart under the bar, toes slightly turned out.</li>
<li>Grasp the Bar: Grip the barbell with an overhand grip slightly wider than shoulder-width apart, resting it across your upper back and shoulders.</li>
<li>Lower Your Body: Inhale as you bend your knees and lower your body down into a squat position, keeping your chest up and your back straight.</li>
<li>Drive Up: Exhale as you push through your heels to straighten your legs and return to the starting position, keeping the barbell stable on your upper back.</li>
<li>Repeat: Perform the desired number of repetitions, ensuring proper form and control throughout the movement.</li>
</ul>