1, Squat: Squat must do what you can. You can't try rashly with an intuitive feeling that you can squat. You must increase it step by step. Scientific training is the safest.

2. Hold a dumbbell or other heavy object in each hand: climb high with one leg, lift the leg up with the other leg, and then lift it back to the starting point on this side of the leg, and repeat. We can do it alternately 15 times on one side, which also tests the comprehensive ability of lower limbs, and also needs our stability in the process of climbing on one leg to play the role of exercise core.

3. Hip bridge: Put your feet on the ground, hold the barbell with both hands and put it on our hips. At the beginning of the action, push up with our hips and do a hip push. This action mainly trains our hip expansion ability and gluteus maximus.

4. One-legged squat: Compared with squat, although the load is much less, it requires extremely high core strength. When we squat on one leg, we need a lot of core strength to stabilize our body and keep it from falling down.

5, hard pull after pulling: This action is also the training of lower limb strength, and better than the traditional hard pull is that this action will not deform the action, and there is no extra load on our waist, which greatly avoids the possibility of injury. If the traditional hard pull is not well mastered, friends can try this action.

6, barbell squat: mainly can stimulate our quadriceps in isolation, if you want to increase the latitude of the leg and let the quadriceps evert, this action must be practiced more.