Recommended 5 movements to exercise leg muscles

　　Leg muscles are very important for fitness people. There is a saying among fitness friends: "When you don't gain weight, please train your leg muscles."； When your arm circumference does not increase, please train your leg muscles ； When your core muscles are not strong enough, please train your leg muscles..." The above is enough to show the importance of leg muscles. Leg muscles are the engine for muscle growth throughout the body. Only when leg muscles are strong enough can muscles in other parts of the body be better developed. Let’s share the 5 most effective exercises for training leg muscles.

　　The 5 most effective moves for building leg muscles

　　1. The first exercise: barbell squat

　　Everyone is familiar with the barbell squat. I won’t explain too much about this movement here, but there is one thing to note. When doing the barbell squat, you need to master the angle of the squat. When squatting with the knees at an angle greater than 90 degrees, it exercises the quadriceps muscles on the front of the thighs. When squatting with the knees at less than 90 degrees, it exercises the biceps femoris muscles on the back of the thighs.

　　2 The second exercise: seated machine leg flexion and extension

　　This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs. The fixed equipment for the movement route has been set. Secondly, it is a single-joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscle exercises.

　　3 The third exercise: Seated machine leg press

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

　　4 The fourth exercise: weight-bearing dumbbell lunges

　　This action can be said to exercise both leg muscles and buttock muscles. During the exercise, practitioners need to pay attention to the angle of the lunge. When squatting, try to keep the knees of both feet at 90 degrees, and the knees of the front feet should not exceed the toes.

　　5 The fifth exercise: Seated machine leg curls

　　This action is also performed using fixed fitness equipment. It mainly exercises the biceps femoris of the thigh. The route and trajectory of the action have been set with fixed equipment. It is also a single-joint action. Therefore, practitioners do not need to pay too much attention to whether their movements are standard, but more to increase the weight of leg muscle exercises. The above 5 movements can be said to be the most effective exercises for exercising leg muscles. Therefore, it is recommended that friends who want to strengthen leg muscle exercises use the above 5 movements as much as possible.

　　Five benefits of practicing leg strength

　　1. Strength

　　The legs are the foundation and the source of strength for the whole body. Strong legs and core can also promote upper body strength. Therefore, squats and deadlifts are irreplaceable training exercises. I believe you are not like relying on two toothpicks to support a large body.

　　2.Build muscle

　　Various studies have shown that squats and deadlifts release more muscle-building hormones (growth hormone, testosterone) than other movements. Research shows that muscles do grow faster when leg days are incorporated into a training plan.

　　3. Improve metabolism

　　Most people want to maintain a low sebum rate while building muscle, and always have clear 6-pack abs. If you are one of them, then you should not skip leg training. Movements such as squats, presses, and deadlifts will burn more calories and have a longer-lasting effect, thereby increasing your metabolism and helping you maintain low sebum for a long time.

　　4. Improve athletic performance

　　Most sports place high demands on the lower limbs. Whether you need to run, jump, or kick, having strong lower limbs will ensure victory in any competition.

　　5.Body coordination

　　We all often see people who have strong upper bodies but weak lower limbs, right? At least I've definitely seen it in pictures. Don’t you want to complain about that body type? Don't you think it's an eyesore? The perfect body requires coordination. You train to achieve a beautiful body shape, not just to show off how thick your arms are or how big your chest muscles are.

　　Wonderful recommendation: How to exercise leg strength simply and effectively