The leg muscles are the muscles we use the most, but we often ignore them when training muscles. The exercise of leg muscles is also very important. If you do not exercise regularly, it will cause imbalance in the upper and lower body. There are many leg muscle exercises, so how do you think you can do leg muscle exercises quickly? Let’s go take a look below!
1. Free Squat
Optional equipment: squat rack, barbell, dumbbell, etc. Exercise effect: Mainly exercises on the front of the thighs and buttocks.
Action: First, make sure your feet are shoulder-width apart and spread your feet outward. Bend your hips and squat down until your thighs are parallel to the ground. Your waist and back must be straight, then squat up, squatting up slowly, and tighten your buttocks. Then slowly go down and repeat this 15 times.
2. Barbell Deadlift
Exercise effect: hamstrings, lower back, calf muscles, gluteal muscles
Exercise: Keep your feet hip-width apart. Bend your hips, grip the barbell with your hands shoulder-width apart, take a deep breath, lower your hips, tighten your knees, and touch your shins to the barbell. Look up with your head. Keeping your chest up and your back arched, use your heels to lift the barbell up. When the bar passes your knees, pull the bar back, tighten your shoulder blades, and push your hips forward toward the bar. Bend at the hips to lower the barbell and return the barbell to the ground.
3. Weight-bearing dumbbell lunges
Exercise effect: quadriceps, hamstrings, gluteus maximus on the front of the thigh
This action can be said to exercise both leg muscles and buttock muscles. Hold dumbbells in both hands hanging on both sides of the body, raise your chest and draw in your abdomen, and stand naturally with your feet as wide as your hips. Bend your knees and hips and take a step forward. Squat down until the knees of your back legs are close to or slightly touching the ground. Use both legs to push your body up vertically. Retract your front foot to return to the starting position. Practitioners need to pay attention to the angle of lunge squatting during practice. When squatting, try to keep the knees of both feet at 90 degrees, and the knees of the front feet should not exceed the toes.