Barbell Squat

1. Begin by setting up a barbell in a squat rack at about chest height. Load the barbell with the appropriate weight plates.

2. Step under the barbell, positioning it across the back of your shoulders slightly below the neck. Place your hands on the bar wider than shoulder-width for stability.

3. Unrack the barbell by straightening your legs and stepping back from the rack.

4. Place your feet shoulder-width apart, with toes either pointing forward or slightly outwards as per your comfort.

5. Brace your core, inhale deeply, and initiate the descent by bending at the hips and knees simultaneously. Keep your back straight and your chest up throughout the movement.

6. Lower your body until your thighs are at least parallel to the floor, or go deeper into the full squat if your flexibility allows. Ensure your knees track in line with your toes.

7. Drive through your heels and mid-foot to push your body back up to the starting position, exhaling as you rise.

8. Complete the desired number of repetitions, then carefully re-rack the barbell on the squat rack.

Always ensure proper form to avoid injury and consider using a spotter if lifting heavy weights.

---