Note: the distance between feet is shoulder width, and the sole of the foot naturally faces forward. When squatting, try not to exceed your toes with your knees, and squat down your thighs to be roughly parallel to the ground.

2. lunge and squat

Note: Stand with your feet back and forth, and the distance is about twice the shoulder width. The forefoot is firmly on the ground, and the hind toe is on the ground. When squatting, the front side of the thigh is parallel to the ground, the knees should not exceed the toes, and the rear knees should not touch the ground. Practice buttocks on both sides.

3. Sumo Squat

Note: the foot width is about twice as wide as the shoulder, and the toe is splayed. When squatting, the knees squat along the toes and the back is straight.

4. Squat jump

Note: when jumping, you mainly use your hips to exert force, and your thighs and calves cooperate to exert force. Do a standard squat posture when squatting.

5. Kneel and kick.

Note: Keep your hands straight, and your arms and thighs are perpendicular to the ground. Don't bend over to tighten your abdomen. Kick back to keep the pelvis stable and legs straight. Practice buttocks on both sides.

6. Hip bridge

Note: the heel is about a fist away from the hip, and the distance between the feet is also a fist. When you push your hips up, your chest, hips and knees are in a straight line.

7. Lie on your side and lift your legs

Precautions: Lie on your side on the mat, with your calves bent and your thighs straight. When lifting your legs, don't shake your body and keep it stable. Practice your hips on both sides.