The most common method is to squat with the bar resting on your shoulders, which places minimal stress on the back while strengthening your legs, hips, glutes, hamstrings and core muscles. 

You can also perform squats by placing the barbell in front of you against a wall or leaning it against one leg. Many other ways to use a bar correspond with how you want to exercise. For example, lunges would be an excellent choice if you are looking for a cardio workout.

For more details about this workout equipment, you can contact the manufacturer by visiting the link below. 

https://liftdex.ae/barsandplates