Real tough guys, don't forget to do leg muscle exercises

Nowadays, more and more men go to the gym. Many men pay more attention to the fitness of abdominal muscles and chest muscles, but ignore the leg muscle training. If you only focus on the training of the upper body chest and abdominal muscles, it may cause serious imbalance of the whole body. Imagine if the upper body muscles are strong and powerful, but the legs are as thin as sticks, it may scare many people. Therefore, men should pay attention to the balanced training of the whole body muscles when exercising, and don't forget to train the leg muscles!

The most comprehensive leg muscle training method

1. Quadriceps

(1) Seated horizontal leg press

Warm-up exercise before high-intensity squats, safe and reliable.

Legs 1

(2) Inclined Weighted Leg Raise

It is a classic movement for concentrated training of the quadriceps. The deep squat puts a lot of pressure on the waist when squatting, while the incline weighted leg raise can avoid this deficiency, so it can be used to impact heavy weights.

Legs 2

(3) Barbell Squat

It is a traditional squat movement. Compared with the front barbell squat, the back neck 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.

Legs 3

(4) Smith squat

During the Smith machine squat, the vertical movement trajectory of the body is fixed by the Smith machine, which is safer.

Legs 4

(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.

Legs 5

(6) Seated leg extension

It is an ideal movement for sculpting the shape and lines of the quadriceps. This movement will make the muscle lines on the front of the thigh clearer.

Legs 6

(7) Lunges

Lunges can be done with barbells or dumbbells, and are a comprehensive exercise.

Legs 7

2. Biceps femoris

(1) Prone Leg Curls

It is the best isolation exercise for training the biceps femoris.

Two head 1

(2) Seated Leg Bend

It is an isolated movement for training the biceps femoris. Professional athletes use this exercise before competition to stretch their biceps femoris like a "wire rope".

Two Head 2

(3) Standing Leg Curl

The leg curl, which can only be performed on one leg, is an isolation exercise for the biceps femoris and requires specific equipment to perform.

Two head 3

(4) Straight-leg deadlift

It is a comprehensive training that can stretch the biceps femoris to the limit.

Two heads 4

3. Calf triceps

(1) Standing Calf Raise

It is the main means to develop the triceps surae (including the gastrocnemius and soleus). Among the standing postures, the most representative ones are the barbell heel raise and the Smith machine weighted heel raise.

Calf 1

(2) Seated Calf Raise

You can practice this exercise sitting on a calf raise rack, or you can put dumbbells on your knees for the same effect.

Shank 2

(3) Rider Calf Raise

It needs to be done by two people, with the partner bearing the weight, which is similar to standing heel raises with weights.

Calf 3

(4) Calf push

There are several forms, including supine, oblique grip, horizontal, etc., and they are usually performed on leg lift machines.