Squats mainly exercise the quadriceps and the muscles around the thighs. It makes the ankles and legs exert force at the moment of squatting, and makes the body stand up the barbell by inertia, which plays an explosive role in the lower limbs. Semi-squat exercise is also a kind of exercise method to improve the explosive power of lower limbs, but its exercise is mainly to mobilize the small muscle groups of legs, such as gastrocnemius and soleus. Therefore, if the purpose of friends' exercise is to lose weight, I suggest that it is most appropriate to choose semi-squat exercise, but if it is to shape a perfect "charming" figure for men, then squat exercise is an indispensable means of exercise.