Leg muscles are the most important muscles in our lower body. Our legs are one of the parts we use most in our daily lives, so the leg muscles need more exercise. Leg muscles are roughly divided into four muscles, so what do you think is the method of training leg muscles? Let’s go take a look below!
1. Quadriceps
(1) Sitting horizontal leg kick
Warm-up exercises before high-intensity squats, safe and reliable.
(2) Recumbent weight-bearing leg press
It is a classic movement for concentrated quadriceps training. Squats are due to the high pressure on the waist when squatting, while recumbent weight-bearing leg press This shortcoming can be avoided, so it can be used to impact heavy weights.
(3) Barbell squat
It is a traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck can bear a larger weight and is safer; it can not only develop the quads The head muscles can also develop the gluteal muscles, so it is the first choice for most people.
(4) Smith Squat
During the Smith Machine Squat, the movement trajectory of the vertical plane of the body is fixed by the Smith Machine, which is relatively safe.
(5) Hack Squat
The Hack Squat is one of the best movements for leg strength training. Like the Smith Machine Squat, it is a squat with fixed equipment. .
(6) Sitting leg flexion and extension
Is an ideal action for sculpting the shape and lines of the quadriceps. This action will make the muscle lines on the front of the thigh clearer.
(7) Lunge squat
Lunge squat can be used with either barbells or dumbbells. It is a comprehensive exercise.
2. Biceps femoris
(1) Prone leg curl
The prone leg curl is the best isolation exercise for training the biceps femoris.
(2) Seated Leg Curl
Seated leg curl is an isolation movement to exercise the biceps femoris. Professional athletes can use this exercise to pull out the "steel rope" before competition.Like biceps femoris.
3. Triceps surae
(1) Standing calf raise
It is a well-developed triceps surae muscle (including gastrocnemius and soleus). Among the standing postures, the barbell heel raise behind the neck and the Smith machine weighted heel raise are the most representative.
(2) Seated calf raises
Seated calf raises can be practiced while sitting on a calf muscle-training rack, or you can place dumbbells on both knees to achieve the same effect.
(3) Riding Heel Raise
The Rider Heel Raise needs to be completed by two people. The companion is equivalent to bearing the weight, which is closer to the standing weight-bearing heel raise.
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