deep squat
Our feet are shoulder-width apart, and the soles of our feet naturally move forward. When squatting, try not to exceed your toes with your knees. Our thighs should be parallel to the ground.
Squat in lunge
Stand up straight with your feet apart. The distance between your feet is twice as wide as your shoulders. The forefoot is firmly placed on the ground, and the heel is on the ground. When squatting, the front side of the thigh will be parallel to the ground, the front knee should not exceed the toes, and the rear knee should not touch the ground. Exchange your feet.
Sumo squat
Open your feet. Visually, the distance is twice as wide as the shoulder, and your toes are in an outward figure of eight. Knee down in the direction of toes when squatting. Note: Keep your waist straight.
Squat jump
Squat down first, then jump up. Jumping mainly depends on the hips, thighs and calves together. Pay attention to the most standard squat posture when squatting.
Kick back on your knees
Kneel directly on the ground, put your hands on the ground, keep your hands straight, your thighs are perpendicular to the ground, and your arms are perpendicular to the ground. Don't bend over. When kicking back, the pelvis should be kept stable and the legs should be straightened to achieve the effect. The legs are exchanged.
Hip bridge
Lying on the yoga mat, your knees bend, and then gravity will cause your abdomen to rise, and your chest, hips and knees will form a straight line. Repeated training can enhance abdominal strength, and then enhance hip strength.
Lie on your side and lift your legs.
We can lie on our side on the yoga mat, bend our calves and then straighten our thighs. The next step is to roll your thighs up and down many times. Note: when lifting your legs, keep your whole body still and don't shake. You can exchange your legs to train your hips.