Beginners can do squats with their bare hands first, then squat with one leg against the wall, and finally squat with one leg.

If you can do more than 30 squats with your bare hands at a time, you can do one-legged squats with buttresses. If you can do more than 5 squats with buttresses and improve your balance, you can do one-legged squats.

Squat with one leg: Do 3 to 8 groups, each group should do more than 10, and each group should rest 1 min.

One leg squat movement process:

Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee slightly less than 90 degrees, the other leg lifted off the ground, up to the knee slightly flexed, not overstretched.

Precautions:

It is not advisable to sit or lie down immediately after squatting;

The interval between eating and exercising should be 30 minutes to 1 hour.