1. Stand with your legs apart, and the distance between your legs is slightly wider than your shoulders. This is a neutral position for doing squats. It is best to stand straight on the inside of ankles, knees, shoulders and heads, just like pulling a thin line.

2. The upper body leans forward, and the hips are pressed backward obliquely, as if to bend the femoral joint into two pieces. Put your hands on the inside of your knees and push them out. Gently stretch the muscles around the femoral joint and slowly press the knee outward.

3. Like squatting, it seems to be sitting in the chair at the back, and the hips are pressed down obliquely at the back. At this time, the waist and back of the upper body should be straight, starting from the femoral joint and bending the body into two parts. Then return to the posture of action 1, and then slowly repeat the action 10 times.

Hip-lifting squat

1. Stand with your back against the wall, support the wall with your hands, and squat down along the wall with your legs shoulder width apart. Squat until the thigh and calf form 90 degrees, stop for one minute, and then squat slightly. After holding the posture for 30 seconds, resume standing posture.

2. Stand with your left leg backward, put it on a chair or ladder, squat with one leg, and squat until the thigh and calf are at 90 degrees.

3. Stand with your legs shoulder-width apart, then bend over, grab your toes or ankles with both hands, then sink your hips and squat to the lowest point. Hold for a moment, regain your standing posture and repeat the action.