Eight ways to train leg muscles

　　1. Leg muscle training method

　　starting position

　　Stand in front of a squat rack, bend your knees, and hold the barbell on the back of your neck and shoulders with both hands. Take two steps forward, stand with your feet slightly wider than shoulder width, toes slightly turned out, and straight body

　　action process

　　Bend your knees and squat down until your thighs are parallel to or slightly lower than the ground. Stay still for a second, then push your feet hard on your thighs and buttocks to return your body to an upright position. Repeat according to the specified number of times and sets. When you're done, take a few steps back and return the barbell to the squat rack.

　　Breathing method

　　Breathe out when you squat down and inhale when you stand up.

　　Important points to note

　　During the entire movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When your legs are almost straight, straighten your knees.

　　2. Quadriceps front squat

　　starting position

　　Stand in front of a squat rack, bend your knees, and hold the barbell on your chest and shoulders with both hands. Take two steps forward, stand with your feet slightly wider than shoulder width, toes slightly turned out, and straight body

　　action process

　　Bend your knees and squat down until your thighs are parallel to or slightly lower than the ground. Stay still for a second, then push your feet hard on your thighs and buttocks to return your body to an upright position. Repeat according to the specified number of times and sets. When you're done, take a few steps back and return the barbell to the squat rack.

　　Breathing method

　　Breathe out when you squat down and inhale when you stand up.

　　Important points to note

　　During the entire movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable. When your legs are almost straight, straighten your knees.

　　3. Quadriceps leg press

　　starting position

　　Lie on your back on the base of the "leg press", curling your legs so that the soles of your feet are against the bottom of the weighted plate.

　　action process

　　Push your legs upwards until your legs are completely straight, and at the same time try your best to contract your quadriceps. Stay still for a second, bend your knees, and let the weighted plate slowly lower to the height where it was first locked. Repeat again.

　　Breathing method

　　Inhale when pushing hard and exhale when lowering back down.

　　Important points to note

　　Lie on your back with your butt directly under the center of the weighted plate. When pedaling, the entire sole of your foot is flat against the bottom of the board.

　　4. Quadriceps seated leg extension

　　starting position

　　Sit on a special bench, add a barbell of the required weight on the other side of the roller, hook your feet on the roller, and make a 90-degree angle between your calves and thighs.

　　action process

　　Contract the quadriceps muscles of both legs, straighten the knee joints, and straighten the calves upward. Stay still for a second, lower your calves, and repeat.

　　Breathing method

　　Inhale when pushing hard and exhale when lowering back down.

　　5. Biceps femoris standing leg curl

　　starting position

　　How to exercise leg muscles? Stand on a high wooden block or low stool, tie a dumbbell to one foot, and hang naturally outside the wooden block. Support your weight with the other leg, and support the wall or wooden bar with one or both hands.

　　action process

　　Bend your knees, bend your calves as far back as possible, stay still for a second, and contract your biceps as much as possible. Naturally lower your calves to their original position and repeat.

　　Breathing method

　　Inhale as you bend your calves, exhale as you lower them.

　　Important points to note

　　When bending your calves, don't let your thighs swing back and forth.

　　6. Biceps femoris prone leg curls

　　starting position

　　Lie prone on a special bench, hook your ankles under the rollers, and add a barbell of the desired weight on the other side of the rollers.

　　action process

　　Bend your knees, bend your calves back, and contract your biceps as hard as you can when you reach the highest point. Stay still for a second, straighten your lower legs to the original position, and repeat.

　　Breathing method

　　Inhale when you bend your calves and exhale when you lower them.

　　Important points to note

　　When you bend your calves, keep your thighs flat against the bench surface. If there is no special leg curl bench, you can lie prone on an ordinary bench with dumbbells or barbell plates attached to your feet.

　　7. Calf standing calf raise

　　starting position

　　Place the barbell on the back of your neck and shoulders, stand with your feet spread apart, your toes slightly turned in or out, the soles of your feet standing on the bolster, and the heels exposed outside the bolster.

　　action process

　　Contract the calf muscles to raise the heels as high as possible and tighten the gastrocnemius muscles completely. Stay still for a second, lower your heels, and return. Repeat again.

　　Breathing method

　　Inhale as you lift your heels and exhale as you lower them.

　　Important points to note

　　When raising and lowering the heels, pay attention to keeping the center of gravity stable. When the body is on tiptoes, the forehead should be raised first. When descending, keep your heels below the surface of the skid.

　　8. Calf donkey calf raise

　　starting position

　　Stand on the edge of a long skid with the balls of your feet. Bend forward and place your hands on the bench in front of you. Have a partner sit on the hip behind you.

　　action process

　　Contract the calf gastrocnemius to lift the heel as high as possible, stay still for a second, lower the heel, and repeat.

　　Breathing method

　　Inhale as you lift your heels and exhale as you lower them.

　　Important points to note

　　The rider should sit as far back as possible so that the weight of the body rests mainly on the buttocks, not the waist. Lower your heels lower than the skid surface. Don't reach the top immediately for the first few reps to avoid calf cramps, then gradually increase and contract the gastrocnemius muscles thoroughly. When lowering, the heel should be as low as possible on the skid surface to increase the lifting range.

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