Squat is the best single action to increase muscles. It can strongly stimulate thigh, quadriceps femoris, gluteus maximus and lower back. Followed by abdominal muscles, hamstring muscles of upper back and posterior thigh. Frequent weight-bearing squats can promote your metabolic function and help to increase the muscles of the whole body, not just the lower body.

Starting posture-put the barbell on the squat rack and add appropriate weight. Bend your head under the barbell bar and put it on the trapezius muscle at the back of your neck. Find a comfortable position, hold the barbell with both hands and keep balance. If the bar is tender, you can wrap the cervical vertebra with a towel and adjust the position. Straighten your legs and let the barbell leave the squat rack. Take a step back, with your feet slightly wider than your shoulders and your toes slightly outward. During exercise, all the muscles of the trunk should be tightened to keep the trunk upright. During the movement, eyes look straight at the fixed position on the front wall to keep the trunk vertical.

Action-bend your knees slowly until your thighs are parallel to the ground and your torso is vertical. When squatting to the lowest point, don't stand up with the help of rebound force, slowly straighten your legs and return to the starting position.

Precautions-When standing up from the squatting position, the body must not bend forward. Although it is easier to stand up, it is a deceptive technical action, which not only reduces the strong stimulation of quadriceps femoris, but also may cause lower back injury. When you do a heavy squat, be sure to wear a weight lifting belt or knee pads to protect yourself from injury.