I am a fan of squatting against the wall. Well, because I'm a little heavy, it's important to take care of my knees. First of all, squatting against the wall is a method that can be compared with hacking, because the whole back is in a supporting state; Secondly, you can weigh it at will, as long as the weight is held by hand, or the barbell is held under your ass by hand, which is similar to the effect of hackers squatting. Of course, I have to talk about standards-there are no standards. Let's just say that under normal circumstances, the knee is just a toe, which is ok. After all, the body is relatively backward, just like hackers and Smith squatting. Of course, if you have to exceed your toes, that's fine, but it's not necessary. Secondly, the angle between the thigh and the wall is the range of static squat. Let's say it's a quiet squat, but if the angle is made into a full squat, there will be no problem. So, you can point at any angle. The pressure of shallow squat is naturally small, and the shear force of the whole squat on the knee joint is great, especially the cruciate ligament. So it's probably just that the distance and width of the station are similar to the weight lifting squat. But pay attention to piriformis, which is sciatic nerve pain. Note that it is not appropriate for some people to have their shoulders wide and their feet too close to each other. Do not die. If you can't judge, first squat down with your bare hands, test your narrow distance from the station, and then squat down against the wall. Finally, popularize a posture I found. Note that I can't help it if there are side effects without the inspection of muscle bully. I call it: Zhan squat. Show what? Hip joint, of course. I won't elaborate on the posture, mainly under the premise of squatting against the wall, the back shoulder joint and upper back are against the wall, the hips and waist are away from the wall, and I press myself against the wall with the quadriceps-gluteus-waist. The advantage of this method is to exercise the waist and buttocks, mainly the waist and buttocks, and also exercise the quadriceps femoris, but because the resistance is shared by the waist and buttocks, there is not so much exercise on the quadriceps femoris. In some cases, because I don't like George W. Yin Fei very much, this method feels like twisting my waist. Sometimes exercise is not tiring, and then the next day, my waist becomes hard and I can't adapt. Inadvertently found this method similar to the hip bridge, and found that it is much easier to exercise the waist, and you can also adjust the intensity yourself.