Action: Hold the dumbbell at your side with both hands, or place the dumbbell slightly above your shoulders, and control it stably. The feet are naturally opened about shoulder width, and the feet are slightly splayed, chest out, and waist and back are tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to restore.
2. lunge squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and the knees of your hind legs are almost close to the ground, forming an arrow squat. After one leg completes the specified number of times, change to the other leg to do it.