1. Before you start, put two flat chairs at shoulder width. Stand on a flat chair and wrap the weight belt around your waist. The weight of the load belt should be the weight that you feel comfortable with. Make sure your toes are facing out.

2. Once you stand up straight, the weight of your body is suspended between your legs and your arms are fully extended. This is the starting position of the action.

3. At the beginning, keep a straight posture, bend your knees and head straight ahead. Continue to descend until the angle between thigh and calf is slightly less than 90 degrees (at this time, the thigh is slightly lower than the position parallel to the ground). Inhale when doing this part of the action. Tip: When doing this exercise, if the movements are standard, the front side of the knee should be in a straight line with the toes and perpendicular to the ground. If your knees exceed this imaginary line (that is, your knees exceed your toes), then you put too much pressure on your knees, and the movements of this exercise are not standard.

4. Stand upright again, apply force on the flat-bottomed chair with the metatarsal bone of the forefoot, straighten your legs again and return to the starting position. Exhale when doing this part of the action.