2, squat on one leg, stand on one leg, bend your hips and squat, and your knees should not exceed your toes. Make sure that the whole foot of the landing foot does not leave the ground from beginning to end. If you want to increase the difficulty, you can stand on the surface with unstable bending.
3, the ball holds the arrow step squat, one leg is placed on the ball, the calf is parallel to the ground, and the other leg takes a step forward. Then tighten the abdomen, do the arrow squat, and pay attention to the knee joint not to exceed the toes. The hind legs should be relaxed and the knee joints should be flexed. This action can also put your legs on the flat plate, and then your front legs stand on the balance pad and do the arrow squat.
4, balance pad squat, lift two balance pads and hip width. Step in the middle of the balance board. If you squat, squat with your knees on your toes, and don't bend or evert. Knees should not exceed toes, and thighs should be parallel to or slightly higher than the ground. Straighten your back and tighten your core muscles.