Set up in front of the squat rack and get in position under the bar by placing your feet at shoulder-width apart and bar across your traps and shoulders. Get ready to unrack the barbell to begin your initial squat. This is your starting position.
With your back straight and butt sticking out a bit, squat down all the way until your legs are past a 90-degree angle. Your head should be up as if looking into the horizon. Once at the bottom, push back up as strong as you can until you get back up and in a vertical position again.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Do a warm-up set before you any sets with a loaded bar; the warm-up will get your joints and ligaments ready for the real (loaded barbell) squat
Don't drop the weight down too fast as this may result in injury; always be in control of the weight
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.