What are the methods of lower limb muscle training?

If you want to exercise your lower limb muscles, you must pay attention to the necessary protection of your knee joints when you first start practicing, because in the initial practice stage, the stability of the knee joints is often not strong. If you exercise with high loads, it is easy to cause damage to the knee joints or even knee fractures. Therefore, when exercising the lower limb muscles, it is best to start from the knee joints and proceed step by step. You can do squats or leg lifts first.

The most basic indicator for thighs is of course size. While the leg muscles overall appear to be well developed, the only thing lacking is size. To build the size you need, incorporate plenty of heavy squats, especially some half squats, into your regular leg program. The half squat exercise allows you to use extremely heavy weights, so you can really work your thighs hard without the risk of damaging your knees.

Whenever you want to build size, you need to follow basic strength principles—fewer reps and sets, more rest between sets, but with heavier weights. The squat, half squat, and front squat, using a barbell or machines, are all major strength exercises. Alternatively, you can do the leg press on a machine and use a lot of weight to make it a powerful exercise.

When someone gets cramps from muscle fatigue during a race, it’s usually their leg muscles that bear the brunt of the pain. These muscles are huge and strong, and they require a lot of training in order to have the stamina to complete the modeling movements for hour after hour. Consistently tightening your thigh muscles during training will help you develop optimal separation and excellent muscle striations.

Supine leg raise is a good way to exercise the lower limb muscles. This exercise method can be combined with squats. Squats can strengthen the leg muscles, while supine leg raises can increase the impact resistance of the lower limb muscles, thereby gradually developing the lower limb muscles. Of course, when doing supine leg press exercises, the leg push angle should not be too large at the beginning, forty-five degrees is best.