Before squatting, the first step is to lubricate and warm up your knees, ankles and hips.

Kneeling posture and hip flexion can lubricate the three joints of hip, knee and ankle at the same time, and can also activate our hamstring muscle. We can deliberately move the pelvis forward, which will increase the flexion of the hip joint and increase the hamstring muscle tension. You can also get up and clip your hips, and you can feel your hips start ahead of time.

Step 2 lunge down

In order to improve the stability and performance of squat, we should strengthen our balance and coordination.

In strengthening balance and coordination, one-legged squat is undoubtedly a good action.

Step 3 crouch in front of your neck

It can also be used as a warm-up exercise.

It has the function of raising the back strength in advance, which can make your upper limbs more stable when you squat formally and avoid the collapse of your bow and waist.

This action can also improve the core strength, and then improve the performance of squat.