My experience; 1. Stand with dumbbells at both sides of your body and divide your feet into eight parts. Squat 1~3 group, no dumbbell in 8~ 12 group. Don't weigh the dumbbell too much at first, it will be a muscle strain, usually 2 kg.

2. Hold the dumbbell in one hand and hold the wall or object with the other hand to stabilize your body and stand where there are steps or other steps. The foot that supports the wall stands on the edge of the steps, and the other foot does not touch the ground. Foot pads (heels should be suspended) should be made into 1~3 groups.

The effect is very good. I am deeply guided by my coach and exercise by myself.