Dumbbell squat, adding a pair of dumbbells on the basis of squat, helps to stimulate and shape hip muscles at a deeper level. At the same time, we should also pay attention to that the knees should not exceed the toes, the waist should not be bent, and the abdomen should be tightened. Barbell lunge Do not choose dumbbells at this time, for fear of uneven stress. Adding a certain weight on the basis of lunge can stimulate the muscles of lower limbs faster, but lunge will cause knee pain if you don't pay attention or the action is not standard, so you must pay attention to the center of gravity. Let your body center of gravity shift to your front legs.