Back squat - with barbell ("Weightlifting - squat" Total body strengthening, with barbell (back))

Stand holding a barbell across the back of your shoulders.
Initiate the movement by flexing at the hips, knees and ankles until your thighs are parallel to the ground.
Your back must remain straight and upright throughout the movement with the head up and your gaze forward.
Keep your knees inline with your toes and do not allow your heels to rise off the ground.
Stand by pushing through your hips and returning to standing position.