What are the leg muscle exercises?

Muscle training is not only for the sake of beauty, but also very beneficial to health. Many friends still don’t know how to train their leg muscles, so I will take this opportunity to share some training methods with you. Let’s take a look!

The leg muscles include the thigh muscles and calf muscles. The thigh is divided into three muscle groups: the anterior lateral, posterior and medial. The calf muscles are also divided into anterior, posterior and lateral groups. Among them, the quadriceps femoris of the anterior and lateral thigh muscle group, the biceps femoris of the posterior thigh muscle group (hamstring muscle group), and the triceps surae of the posterior calf muscle group are the most important and main muscles of the leg muscle group.

1. Quadriceps:

(1) Seated horizontal leg press: a warm-up exercise before high-intensity squats, safe and reliable.

(2) Recumbent Weighted Leg Raise: This is a classic exercise for concentrated quadriceps training. Deep squats put a lot of pressure on the waist when squatting, while recumbent weighted leg raises can avoid this shortcoming, so it can be used to lift heavy weights.

(3) Barbell squat: This is the traditional squat movement. Compared with the front barbell squat, the back barbell squat can bear more weight and is safer. It can develop both the quadriceps and the gluteal muscles, so it is the first choice for most people.

(4) Smith squat: During the Smith machine squat, the vertical trajectory of the body is fixed by the Smith machine, which is relatively safe.

(5) Hack squat: It is one of the best exercises for leg strength training. Like the Smith machine squat, it is a squat that uses fixed equipment.

(6) Seated leg extension: This is an ideal exercise for sculpting the shape and lines of the quadriceps. This exercise will make the muscle lines on the front of the thigh clearer.

(7) Lunges: Lunges can be done with a barbell or dumbbells and are a comprehensive exercise.

2. Biceps Femoris

(1) Prone leg curl: It is the best isolation exercise for training the biceps femoris.

(2) Seated Leg Curl: This is an isolated exercise for training the biceps femoris. Professional athletes use this exercise before competition to stretch their biceps femoris like a "wire rope".

(3) Standing Leg Curl: The leg curl can only be performed on one leg. It is an isolated exercise for training the biceps femoris and requires specific equipment to complete.

(4) Straight-leg deadlift: It is a comprehensive exercise that can stretch the biceps femoris to its limit.

Through the editor’s sharing above, you have a certain understanding of leg muscle training. So in the future life, if you like sports and exercises, you might as well refer to the editor’s shared methods and exercise!