Hands-free squatters should exercise at least three times a week, and each movement should be done in two groups, 20 in each group. Stick to it for a month and you will see the effect. Exercise according to the following steps will get twice the result with half the effort and the effect will be more obvious.

1, back step+arrow squat+front foot jump kick.

2, dumbbell weight+feet squat jump.

3. Bend your front foot and lift your legs.

4, full squat+feet alternately walking back and forth.

5. Weight dumbbell+one-legged jump.

6. Weight-bearing dumbbells+alternating feet+jumping.

7. Alternately squat on one foot.

Squat below 8.90 degrees.