What are some leg training exercises?

There are many muscle groups distributed in the human body, including the leg muscles. Leg muscles are a very important part of the human body. If a person's leg muscles are well developed, the overall strength of the person will be stronger, especially the running and jumping abilities will be more outstanding. Therefore, those who have poor leg strength should do more leg training. Here are some very good leg training movements.

Leg training exercises:

Leg muscles are particularly important to the proportion of the whole body. Whether it is the thighs or calves, you should practice them deliberately in your daily fitness.

The calves usually develop slower than other parts of the body, which may be related to factors that are not easy to change, such as bones, genes and muscle type. In addition, the calf muscles are frequently used in daily walking, running and even standing, so the calf muscles do not seem to respond strongly to training stimuli.

You may have strong thigh muscles, but when it comes to the calves, the circumference and balance are not ideal. So how do you strengthen your calf training?

1. When bearing weight, raising the toes can increase the amplitude of muscle contraction.

2. Calf training exercises such as seated calf raises, standing calf raises and machine calf raises can all train the calves well.

It would be best if the gym has special equipment. If not, you can sit on a training bench and place barbell plates on the ground. A regular training bench may not be high enough, so you can put a barbell plate on it, or raise the bench higher.

Standing Calf Raise

Calf training tips

Use appropriate weight to ensure adequate range of motion

Slow action speed and low frequency

Unilateral movements and toe pointing improve balance

Changing the knee joint angle changes the focus of stimulation

Calf training is relatively limited in terms of movements, unlike thigh training, which can be trained through a wide range of movements. Today I would like to recommend to you some high-quality leg training exercises.

1. Barbell squat behind the neck.

This is the golden exercise for leg training and one of the three major fitness items.

2. Squat with rear foot raised

Also known as the Bulgarian split squat, it is more difficult than the previous movement. When you lift your back foot to a certain height, your body will suddenly have only one stable point (front foot). This exercise can train your balance, core, single-leg strength and body fluidity, and is an action that should not be underestimated.

3. Split squat

You can start with bare hands, put your hands on your hips, space your feet apart, and do split squats. When squatting, try to keep your center of gravity in the middle and back. If you find that the heel of your front foot is off the ground, it most likely means that your center of gravity has moved forward. Remember to make adjustments in time.

In addition, when standing up, you should also pay attention to the heel of your back foot and try to keep your foot upright (that is, your heel does not touch the ground). In addition to testing the strength of one leg, this movement also requires core stability. If shaking occurs during training, it may be that the body is seeking stability.

4. Squat

The squat is known as the granddaddy of all fitness exercises and can stimulate more major muscles than any other resistance exercise. The quadriceps, hamstrings, and gluteal muscles can be intensely bombarded, while the hip and trunk muscles are trained as the main muscles of stability and assistance.

5. Backward Kick

Because the hip range of motion is less during the push-up than during the squat, the stimulation of the hamstrings and gluteal muscles will be significantly reduced.

When doing backward push-ups, the quadriceps are stimulated more strongly. The back push can specifically stimulate the quadriceps and give them a strong blow. Squats, however, cannot do this.