Barbell Low-Bar Squat

1. Start by positioning the barbell in the squat rack at about mid-chest level. Load the desired weight onto the barbell.

2. Position yourself under the bar so that it rests on the posterior deltoids, a bit lower on the back compared to a high bar squat. The bar should be just below the upper trapezius muscles.

3. Grip the barbell with both hands. Your grip width will depend on flexibility, but ensure it's even on both sides.

4. Raise your chest and tighten your upper back to create a 'shelf' of muscle for the bar to lay on.

5. Carefully unlatch the bar from the rack by straightening your legs while maintaining a tight core and upper back.

6. Step back from the rack and set your feet a little wider than shoulder-width apart with toes slightly pointed outwards.

7. Take a deep breath and brace your core, keeping your spine neutral.

8. Bend your knees and hips to lower your body down, as if sitting back into a chair. Keep your knees in line with your toes, and do not let them cave inward.

9. Lower down until your hip joint is just below the top of your knees (below parallel).

10. Drive through your heels and squeeze your glutes to return to the starting position, exhaling as you ascend.

11. Repeat the squat for the desired number of reps, maintaining form throughout the set.

Safety Tips: Always warm up properly with lighter weights or bodyweight exercises before attempting heavy squats. Preferably use a squat rack with safety bars set at the proper height to catch the bar if you fail a lift. Consider using a spotter, especially when lifting heavy weights. Keep your movements controlled and avoid bouncing out of the bottom position of the squat.