You can do squats with dumbbells or with a barbell. If you're squatting with dumbbells, hold a dumbbell in each hand and allow your arms to hang at your side. Then slowly squat down and back up again. If you're using a barbell, place the bar so it is resting on your shoulders and back of your neck and grip the bar with your hands. Don't allow your neck to absorb too much stress.
Many people place a foam sleeve over the bar to protect their necks while doing squats.
If you don't have a foam sleeve, you can wrap a towel around the center of the bar to cushion it before placing it on the back of your neck and shoulders. Lunge Stand with your feet shoulder-width apart, then step forward with your right foot so that it's about three feet in front of your left foot. Bend your knee and lunge forward. Step back and continue the movement with the other leg. When you lunge forward, your front foot should land on your heel with your knee bent.