Preparation posture: open your legs back and forth, with your left foot in front and your right foot behind. The distance should be equal to the length of your legs, and your arms naturally droop and stand upright.

Action: Squat your legs at the same time, bend your legs until the thighs and calves are at right angles, your right leg and knees touch the ground slightly, and your arms and upper body remain unchanged.

Note: You can lift heavy objects (such as buckets commonly used in Shaolin Temple) with both hands to increase the difficulty. This action should be divided into four groups with alternating legs, each group 15-20 times. Don't be too tired and don't give up halfway.

Method 2: Squat with one leg.

Preparation posture: Stand with your left leg, lift your right leg on a high object (such as a window sill or chair), with your arms hanging naturally and your upper body upright.

Action: the left leg squats, the right leg does not move, and the arm and upper body do not change.

End action: the left leg is upright, the other parts are unchanged, and it is restored to the preparation posture.

Note: this action is done in groups, each group 12- 15 times, and the legs are alternately done in four groups.

Can carry heavy objects to increase strength.

Method 3: Stand up and squat.

Preparation posture: feet are shoulder-width apart and toes are forward. Hold the side clamp with one hand, the other arm will naturally droop and the upper body will stand upright.

Action: Keep your feet still, squat your legs, straighten your hips, keep your arms and upper body unchanged, and keep your upper body and thighs on the same plane.

End operation: restore to ready state.

Note: the upper body and thighs are always horizontal during the whole movement, and the movement can be divided into four groups, each group 15-20 times. Appropriate weights can be placed on the chest to increase strength.

Ok, note that the above three methods should be completed in the same training, at least three times a week, and eat more foods with high protein content, such as meat, eggs and milk. I believe your legs will make you proud soon. However, in order to get reasonable and best results, we should go to the gym and conduct more scientific and targeted training under the guidance of professional coaches.