This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
Reserved for real step-by-step footage. No reviewed media yet; no mood imagery is used as a stand-in.
Steps
- 01
Stand shoulder-width, toes slightly out, arms forward or crossed.
- 02
Sit down by bending hips and knees together; knees track over toes, back flat.
- 03
Descend to about parallel or your comfortable depth; heels stay down.
- 04
Drive through the whole foot to stand; don't lock the knees at the top.
Common mistakes
- Knees collapsing inward (knee valgus).
- Heels lifting, with the weight shifting to the balls of the feet.
- Lower back rounding, using the back instead of the legs.
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.