Fix the bar at your upper chest height. Place the bar on your shoulders and trapezius behind your neck. Grip the bar with your hands slightly wider than your shoulders. Stand with your feet approximately 2-3 inches forward from the bar, about shoulder width apart, with your toes pointing forward at their natural angle. Bend your knees a little.
Start squatting by first moving your butt back and downward. Continue the movement by bending your knees, but be careful not to allow them to move forward beyond your feet.
Keep your head up, looking forward, your back straight and your feet flat on the floor. Do not lean forward or backward. Your knees should be moving out in the same direction as your feet. Squat until your thighs are slightly below parallel to the floor. Do not bounce at the bottom.
Slowly return to the starting position. Do not lock your knees.