This is the first choice for many athletes' strength training. As Frederic Field said, "This movement should be suitable for everyone from housewives to weightlifters."

Squat exercises the muscles of hip, quadriceps femoris, hamstring, erector spinae and waist, which can increase the bone density of spine and legs, increase the strength of the whole body and improve the coordination of the body.

The most basic squat movement is standing barbell squat, but it has many variations, such as sumo squat, one-legged squat, barbell neck squat, lunge squat, free squat, weightlifting squat, dumbbell squat, Smith squat, squat, hacker squat, jumping squat, fitness ball squat and so on.

The correct way:

Use a barbell lock to prevent the barbell piece from slipping;

Put the barbell on the trapezius muscle, not on the neck or too low;

Stand with your feet as wide as or slightly wider than your shoulders, and your toes are 35 degrees outward;

Knees and toes point in the same direction, and ensure that knees do not exceed toes when squatting;

Hold your head high;

Tighten the abdomen;

Keep the waist naturally bent, and don't bend the spine or overstretch under high load;

Knees straight, but not locked;

Squat until the thigh and calf form an angle of 120-90 degrees.

Inhale when squatting, exhale when standing up, and don't breathe too deeply.