Initial posture: put the barbell on the back shoulder of the neck, hold the barbell bar with both hands, stand upright, and the feet are shoulder width or slightly wider.

Short-range action: bend your legs and squat down to the lowest position, then stand up until your whole body is straight. Repeat.

Action: This action has a very strong stimulating effect on quadriceps femoris, gluteus maximus and back muscles.

Action points: Pay attention to the balance between the left and right when barbelling on the back of the neck and shoulders, and don't press on the neck process of the back of the neck. Keep your chest high, your back hunched and your hips lifted. Don't squat too hard to avoid hurting your knees. When you stand up, don't lift your hips first and then over your upper body, but push your head up to drive your whole body up.

Step 2 squat on one leg

Initial posture: (Take the left leg as an example) The left leg stands on one foot, the right leg stretches forward, and the hand can be supported on a fixed object.

Action process: the standing leg slowly bends down and squats to the lowest point, and the right leg can't touch the ground, then the left leg is forced to straighten and resume the initial action repetition.

Action: This action can fully stimulate the quadriceps femoris and gluteus maximus in the anterolateral thigh.

Action points: the action should be even, and don't squat suddenly, so as not to damage the knee joint. The upper limbs only play the role of balance. Try not to pull up your body with the strength of your upper limbs.

3. The horizontal legs are bent upward.

Initial posture: (The performer is A, and the helper is B) A lies prone on the bench with his hands around the bench. bilibili faces A's feet on one side of A, and his hands are pressed on A's left and right heels respectively.

Action process: Party A bends the calf hard, and Party B exerts a certain resistance in the opposite direction with both hands, but it does not stop Party A's action. When Party A bends his leg to the limit, Party B forcibly pushes Party A back to the initial position, and repeats.

Action: The posterior thigh group mainly exercises the semimembranous muscle, semitendinosus muscle, biceps femoris and gastrocnemius muscle of the calf.

Action points: Party A and Party B should coordinate to make the action speed even and smooth, and don't stop the action after jerking.