Nowadays, more and more people are enthusiastic about going to the gym to exercise and iron. While pursuing strength training, the correct exercise methods are equally important. You may think that weightlifting is very distant from us ordinary people. In fact, during strength training such as squats that fitness enthusiasts are passionate about, the movement requirements are closely related to weightlifting. Squatting, as a golden move to enhance lower limb strength, plays a crucial role in the training of weightlifters and is also a necessary training item for many fitness enthusiasts. Posture is important. Place your feet flat under the barbell, with your feet shoulder width or slightly wider, and your toes slightly extended. The barbell should be located above the instep, close to the body. When holding the barbell, keep your hands shoulder width or slightly wider than your shoulders, with your palms facing downwards. Keep your back straight, lower your shoulder blades, and tighten your abdomen. When lifting the barbell, ensure that the movements are smooth and steady, avoiding sudden lifting or excessive use of back strength. When squatting, control the descent speed and ensure that the knee does not exceed the toe to prevent unnecessary knee pressure. Meanwhile, keep your back straight to prevent waist injuries. At the same time, we need to be clear that everyone's physical condition and training level are different. Therefore, when formulating a squat training plan, it is necessary to arrange the weight, frequency, squat range, and rest time reasonably according to one's actual situation, and not blindly imitate the training intensity of Olympic athletes. If you feel uncomfortable during exercise, you should immediately stop exercising and seek professional advice. (Xinhua News Agency) Article/Huang Hongjie (Peking University Third Hospital)