Usually put your legs on the shelf and press them straight in the direction of your legs. It's easy to learn, anyone can practice, but pay attention to the essentials.
The correct way is to choose a high platform, stand naturally, keep the upper body upright and relax the lower limbs as much as possible. Let the center of gravity fall on the right foot (the right foot should not be everted), slowly lift the left foot on the high platform, keep the upper body upright, and at the same time hold your chest out and abdomen in, and relax your whole body.
Then, the upper body moves forward and bends slowly. At the same time, the left leg is slowly pressed down and the head is tilted to the calf as much as possible. When bending over, use the inertia of downward pressure on the waist to further pull the leg ligaments and muscles. The steps of pressing the right leg are the same as those of pressing the left leg, and practice alternately.
The lateral leg press is similar to leg press, mainly stretching the medial thigh ligament.
The method is: stand sideways with the high platform, support the toes of the legs and face in the same direction; The unsupported leg is placed on the high platform, and the inside of the leg is downward. When doing the action, press the upper body sideways and get as close as possible to the unsupported leg.