This question has many different answers, and which one to use will depend on your skill level, goals, and physical fitness.

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.

If you're looking to get a serious workout, one way to do it is with a bar. Here are four ways to work out with a barbell: 

1) Barbell squats: Starting with the weight in your heels, squat down, so the bar touches your shins before allowing yourself to stand back up. The key is to keep your abdominal muscles pulled in a while lowering the weight; this will help you sculpt those glutes!

2) Bench press: Position the bar at your chest and press it towards the ceiling, using your muscles and strength to lift it.

3) Overhead press: With the barbell held at shoulder height, position your feet hip-width apart and hinge at the hips before pressing the weight over your head.

4) Deadlift: Taking a deep breath and keeping your back straight, pull the weight up until it's standing on your toes.

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

https://liftdex.ae/barsandplates