barbell low bar squat

Stand with your feet shoulder-width apart and the barbell resting on your upper back.

Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.

Continue lowering until your thighs are parallel to the ground or slightly below.

Pause for a moment, then push through your heels to return to the starting position.

Repeat for the desired number of repetitions.