Dumbbell step squat is also good for hip exercise.
The specific method of squatting: hold dumbbells on the side with both hands, keep the upper body upright, take a step forward (usually twice the number of walking steps), squat until the hind legs and knees almost touch the ground, and then take the other leg to repeat the above actions.
The movement form of the calf is relatively simple, all of which are heel-lifting movements. The main movements are lift heel lift heel, sitting lift heel and one-legged lift heel. Personally, I think the heel lift is the best, but not all gyms have this kind of equipment. If not, you can also try lifting your heel with one foot, and the effect is good.
Specific practice: one leg stands on the steps, and the other leg is hooked on the calf of the leg being trained. Only the forefoot is used when standing, and the heel is suspended. When you put it down to your calf, when you feel stretched, tilt your toes up to the top. The legs should be straight during the whole movement, and the knees should not be bent.