The simple action is one-legged leg press, which can be done at home at any time. Take a step forward with your left leg, make a half-bend posture, then put your hands on your knees, press down eight times, then change your right leg and repeat the action just now.

Legs bounce high. Keep your legs bouncing up and down, and watch your toes touch the ground. This action requires the height and speed of the bounce. Do it every time 1 to 2 minutes, two or three times a day, as long as you insist, it will be effective.

Stand against the wall, hands parallel to the front, and do a semi-squat posture. You can do static exercise and keep your posture 1 minute or so. You can also squat down against the wall with your hands parallel, keep squatting and keep your knees pressed down for about one minute at a time. This may be a little tiring for people with knee injuries. It will be better to exercise slowly.

Rub your knees with your hands. Stand with your feet together, then do a semi-squat posture, put your hands above your knees and do a left-turn knee rubbing movement for four beats, and then change to a right-turn leg rubbing movement for four beats, alternating for three minutes each time. This method will not be very tiring to do, but also can better exercise the joints of the knee and help relieve the pain of the knee.

Squat with weight?

When many people train leg muscles, they practice with heavy weights as soon as they come up. Friends, this is wrong! Most people don't remember the essentials when they first start doing squats. They just put all their weight on their knees. Do you think your knees can stand the load at this time?

At the beginning, it is best to put a small bench under your ass to imitate the posture of sitting on a stool. Stand up as soon as your ass touches the stool, with your toes slightly outward, your feet slightly wider than your shoulders, and your knees slightly outward when you squat.