Action process: each hand holds a dumbbell and hangs it on the side, chest out and abdomen in, and feet are hip width apart; Take a big step forward with your right foot. Take a step forward and press down. Raise your head, hold your chest and waist, bend your knees and press your back straight; Push both feet at the same time, and the center of gravity rises vertically.

When squatting, the knees of the front legs should not exceed the toes, and the center of gravity of the body is between the legs. Don't lean forward when you stand up, but stay upright. When you travel, the inside of your feet are in a straight line. Don't lift dumbbells with the strength of biceps brachii, which has no effect on exercising thighs.

2. Barbell action

Action process: after lifting the barbell and supporting it firmly, straighten your back, look forward, inhale, take a big step forward with your right leg, squat down at the same time, move your center of gravity forward to the left knee, and lift your heel when your left leg squats to a lower position. Exhale, push your legs at the same time, stand up at the same time, retract your right leg and move your center of gravity back. Say it again.

Technical points: It is best to use barbells instead of dumbbells in the practice of lunge squat, otherwise the upper body will easily lean forward. If you practice, you can fix one leg and go out first, then switch to the other side after you are exhausted, or you can alternate your legs and go out. The lunge squat is different from the lunge leg press. Take your legs back before each movement. Don't fix your feet in the same place and bounce up and down.

The distance to take a step forward is very important. When the starting distance is small, focus on improving the strength of quadriceps femoris, but the distance should not be too small, otherwise the knee joint pressure will be too great. When the starting distance is large, the strength of hip joint, quadriceps femoris and biceps femoris should be improved comprehensively, but the distance should not be too large, otherwise the pressure on hip joint and cross root will be too great.

When squatting, the center of gravity moves forward, the two should be synchronized, and the standing and center of gravity should be synchronized. You should squat down until the knees of the rear support legs touch the ground before you stand up, but you can't stand up by the reaction of the knees touching the ground.