1. Stand with your feet shoulder width or slightly wider, and your feet can be turned forward or outward; How wide the feet should be, and whether the soles of the feet should be rotated outward depends on everyone's activity ability and structure. It is recommended to adjust according to your own situation.

2. When your feet don't move, your hands naturally extend upward.

3. Starting from the hips, the upper body slowly extends downward, and hands are close to the toes (the knees are naturally bent and not locked); If your hands can't get close to the toe, you can bend your knees so that your hands can touch the toe.

4. Sit your hips slowly to the lowest level (everyone's situation is different, please stick your feet to the ground and don't turn up), keep your hands straight and touch your toes, naturally look at the ground and put your chin away. At this time, you can know the lowest position and posture of squatting, and you don't have to worry about the problem that your knees will exceed your toes.

5. Keep your hands straight up and your feet and hips stable.

6. Stand up slowly from your hips, with your back and hands relatively stable, your eyes naturally looking at the ground in front, and your chin closed.

You can practice the above actions by yourself and try to find your squat posture and depth.

Squats come in many forms:

Squat down empty-handed

Load-bearing squat

Squat forward

The effect of each squat is different.

Don't insist on squatting

Can make squats more diverse.

You can choose to go to the gym or do weight-bearing squats with some fitness equipment, or you can choose to do freehand squats, depending on your own situation. If you are a beginner in fitness, I suggest you do squats 15 times each time, and do 2-6 groups, 2-3 times a week. Of course, the most important thing is persistence.