To perform a squat, get below the bar with knees slightly bent. Feet are planted on the ground about shoulder width apart. Grab the bar with your hands at a comfortable spot. The bar should be positioned on the base of your neck and across the backs of your shoulders. Raise the barbell up from the rack. Looking straight ahead, keep your back straight as you bend your knees as if you were going to sit down.Extend your hips as you stand up.