Barbell weight training for legs and buttocks

1. Put the barbell on your trapezius muscles, stand your feet forward and backward, lift your chest and raise your head.

2. Sit your hips back and slowly lower your center of gravity into a scissor squat position. Bend the knees, and the knee joint of the front leg should not exceed the toes. When lowering the body, pay attention to the thigh not being lower than the horizontal position.

3. Descend to the position as shown in the picture, stay for one second, and then push up with your legs to return to the initial position. Do 15-20 times per group, 3-4 groups, and exercise every other day.