Squat can stand in front of the squat rack with thin legs, bend your knees, hold the barbell on the squat rack with both hands and shoulder it behind your neck. Take two steps forward, with your feet slightly wider than your shoulders and your toes slightly bent outward. When you straighten your body, kneel above your thighs parallel to or slightly lower than the ground and stand still for one second. Your thighs and hips force your feet to land and make your body stand upright. Repeat according to the specified number of times and groups. When finished, stand back and put the barbell back on the squat rack. Breathing method Exhale when squatting, and inhale when standing up. Note: During the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When the leg is almost straight, straighten the knee joint forcibly. References:

/ArticleShow.asp？ ArticleID=3 17 1 When doing squats, if the speed is too fast and the times are too many, or if you use explosive force and rebound force, you will hurt your knees. Some people often combine squatting with running, which actually hurts their knees the most. In order to avoid this kind of injury, you should reduce the number of squats and slow down. Generally 10- 15 groups, 2-3 groups are enough. Running must be separated from squatting, and don't run for a long time. Don't do variable-speed running. It's best to run for 20-30 minutes. Practice squatting on your back: raise your arms over your head and do stretching exercises, so that you can feel the stretching of abdominal muscles, lean back, touch your feet with your hands, squat with the trend, and then return to your original standing state. Exercise site: waist and abdomen muscles, thigh muscles. Do 3 ~ 5 groups of squats 20 times in a row.