How to build leg muscles

Usually, many of our friends like to do fitness. Through long-term fitness, we can not only improve our physical fitness, but also make our muscles more developed and firm. It is also the most important way to maintain and build body shape, especially for leg muscles. Many friends don’t know how to exercise. As for how to train leg muscles, let us have a brief understanding through the following introduction.

First exercise: barbell squat

Everyone is familiar with the barbell squat. I won’t explain too much about this movement here, but one thing you need to pay attention to is that you need to master the squatting angle when doing the barbell squat. When squatting, if the knees are greater than 90 degrees, it exercises the quadriceps on the front of the thigh. When squatting, if the knees are less than 90 degrees, it exercises the buttocks and biceps on the back of the thigh.

The second exercise: Seated leg extension

This exercise is performed with fixed equipment, mainly to train the quadriceps femoris of the thigh. The route of the movement has been set by the fixed equipment, and secondly, it is also a single-joint exercise. Therefore, when practicing, you only need to master the weight that is suitable for your leg muscle exercises.

The third exercise: Seated leg raise

This exercise is also performed with fixed equipment, a bit like a barbell squat. Pay attention to the angle of the knee bend when practicing. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus of the legs, while greater than 90 degrees mainly exercises the quadriceps femoris of the legs.

Fourth exercise: weighted dumbbell lunge

This movement can be said to exercise both the leg muscles and the buttocks muscles. When practicing, the practitioner needs to pay attention to the angle of the lunge. When squatting, try to keep the knees at 90 degrees, and the front knee should not exceed the toes.

Fifth exercise: Seated leg curl

This exercise is also performed using fixed fitness equipment, mainly training the biceps femoris of the thigh. The route and trajectory of the movement have been set by the fixed equipment, and it is also a single-joint exercise. Therefore, practitioners do not need to pay too much attention to whether their movements are standard, but more importantly, they should increase the weight of leg muscle exercises.

Through the above introduction, we know how to train leg muscles. We can use the above methods in normal times. However, when exercising, we should pay attention to warming up before exercise to prevent muscle strain. In addition, you can choose the above exercise methods according to your own situation. Only long-term persistence will be effective.