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Beginner
Strength
Squat
最有效的下肢训练动作之一,锻炼股四头肌、臀大肌和腘绳肌。
Tips
双脚与肩同宽,脚尖略微外展
下蹲时膝盖朝向脚尖方向
臀部向后坐,像坐椅子一样
下蹲至大腿与地面平行
起身时臀部发力
Common Mistakes
膝盖内扣
重心前移,脚跟离地
弯腰驼背
下蹲深度不够
Target Muscles
Legs
Glutes
Equipment
No Equipment
Alternative Exercises
sumo squat
goblet squat
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