The main exercise areas of barbell hard pulling are lower back muscles, biceps femoris (the back of thigh) and gastrocnemius of calf. If the exerciser doesn't have a barbell, he can do more squats instead of this action or do hard pulling with buckets at home.

Squat can not only exercise the muscles of legs and hips, but also exercise the muscles of the lower back. As we all know, squat is the trump card for practicing thighs.

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 one-legged squats with buttresses above 10 and improve your balance, you can do one-legged squats.

Squat movement process:

Toe out, 1 1: 05. Belly in, chest out, back straight, down to the thigh parallel to the ground or knee joint slightly less than 90 degrees, the other leg lifted off the ground (squatting without lifting feet), up to the knee joint slightly flexed, without overstretching.

Squat exercise:

Do 3 to 8 groups, each group does more than 10, and each group has a rest 1 minute.