4 moves to help you create tight hips and legs!

4 moves to help you create tight hips and legs. Please complete the following four movements 10-20 times each for 4 sets.

1. Barbell squats

Important points: Pay attention to the knee and toe direction is consistent, the knee joint should be stable, squat to the thigh slightly lower level.

2. Dumbbell squats

Important points: Stand wide apart with your feet on a padded board and keep your head and back neutral throughout.

3. Kettlebell (or barbell piece) side lunge

Important points: Hold the kettlebell in front of your chest with both hands, and pay attention to the point of your toes and knees.

4. Kettlebell swing

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Key points: Grip the kettlebell with both hands, control the core muscles, and firmly contract the buttocks to swing the kettlebell parallel to the floor.