Kneeling and squatting is a common lower limb training action, which can effectively exercise thighs, buttocks and core muscles. The following is the correct execution method of squatting:

Stand up straight with your feet shoulder width apart, keep your abdomen tight and your back straight.

Take a big step forward with one foot, toe forward, heel off the ground, body center of gravity forward, so that the front foot and back foot are in a straight line.

Bend the knee of the forefoot, squat until the thigh is parallel to the ground, and pay attention to keeping the back straight and the waist not bent.

When squatting, the knees of the hind feet should also be bent, but do not touch the ground and remain stable.

Pause at the lowest point of the squat, then push your body up with the power of your front foot and return to the starting position.

Repeat the above actions, and then change the other foot to continue.

Here are some considerations:

Keep the core muscles tight when doing squats to keep the body stable.

Remember not to put the knee of the front foot above the toe to avoid putting too much pressure on the knee.

When squatting, try to keep your legs parallel and don't lean inward or outward.

The range of kneeling and squatting can be adjusted according to your flexibility and physical condition, and never exceed your ability.

Beginners can use stabilizers or wall AIDS to help maintain balance.

When kneeling, breathe evenly and don't hold your breath.

Kneeling and squatting is a relatively complicated movement, and it may take beginners some time to get familiar with and master the correct posture. Therefore, it is suggested to consult a professional coach before starting the kneeling practice to ensure the correct posture and movements. At the same time, we should gradually increase the intensity and weight of training according to our physical condition and ability to avoid injury.