Squats can practice hips. When doing squats, everyone should open their feet shoulder-width apart. When squatting, pay attention to the feeling of straight back and slightly leaning forward, as if to sit back; The bending degree of the knee should not be less than 90 degrees, and the knee should be in the same direction as the toe. The moment you stand up, you should try your best.

If you want to practice your hips, you can do the following exercises besides squatting:

Lunge squat:

Stand back and forth with your feet apart, and the spacing should be adjusted according to your personal situation. When squatting, the front side of the thigh is parallel to the ground, and the rear knee is close to the ground but does not touch the ground. You can carry a load or not. Do 2 groups on each hip, one ***4 groups. Each group 12- 15 times. Rest between groups for 30-60 seconds.

Kneeling kick back:

Kneel on the mat, palms directly below the shoulder joint, thighs perpendicular to the ground. Back straight, chin slightly retracted. Exhale, straighten your legs and kick, inhale and restore. Pay attention to the leg parallel to the back plane when straightening, and don't raise it too much. Repeat the action 12- 15 times and do 4 groups. Rest between groups for 30-60 seconds.

Straight leg hard pull:

Your feet are shoulder-width apart, so you can take a dumbbell (if you don't have a dumbbell, you can use a mineral water bottle). Inhale, bend your hips, straighten your back, and slowly lower the dumbbell along your legs, probably below your knees. Exhale and recover, and tighten your hips at the peak of your movements. Repeat the action 12- 15 times and do 4 groups. Rest between groups for 30-60 seconds.