1. Stand with feet hip-width apart, toes slightly pointed out. 2. Place the barbell across the back of the shoulders, gripping it with both hands. 3. Take a deep breath and brace the core. 4. Push the hips back and bend the knees to lower into a squat position. 5. Keep the chest up and the back straight. 6. Drive through the heels to stand back up to the starting position.