This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI 生成示意：面部参考本人照片；身体、器械与背景为虚拟生成，不代表本人真实体型或训练记录。生成工具：内置 image_gen。
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Set-up: rest the bar on the upper back and stand firmly.
- 02
Descend: bend at the hips and knees, keeping the heels on the floor.
- 03
Stand: extend the hips and knees back to standing.
Common mistakes
- Knees caving inward during the descent.
- Heels lifting, with the weight shifting to the toes.
- Lower back rounding during the descent instead of staying flat.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.