In the fitness industry, leg exercise has always been a hot topic. Leg muscles are the largest muscle group in our body, making up almost half of our muscles. Therefore, leg exercises can not be ignored. For leg muscles, more importantly, the quadriceps directly determine the muscle strength of our legs. So, what are the exercises to exercise the thigh muscles?
The quadriceps are the muscles in the back of our thighs. The improvement of the muscles in the back of the thigh will not only contribute to the improvement of muscle strength, but also bring some convenience when performing training movements such as deadlifts. However, many bodybuilders neglect to train the muscles of the back of the thighs. Now let’s introduce the exercises to exercise the thigh muscles. Friends who don’t know much about it can learn it through the following.
What are the exercises to exercise the thigh muscles?
1 Squat training:
Squat training is probably the first thing many people think of when it comes to improving our legs. However, most bodybuilders cannot perform standard squats due to limited exercise capacity. Therefore, when we do squat training, the strength of the muscles behind the thighs has a crucial impact on our squat strength. The muscles involved in the squat mainly include the quadriceps, gluteus maximus, and then the muscles at the back of the thigh. During this process, the muscles of the back of the thigh play a very important role in stability and strength. If you’ve never trained your hamstrings alone, you’re very weak in one part of the squat.
2 prone leg curl training:
The prone leg curl training mainly works the muscles in the back of the thigh, so we can control about three sets of about 15 reps each. Next, let’s take a look at an action tutorial for this training move. First, you need to lie down on the ground or yoga mat, with your knees slightly off the ground. Exhale slowly and slowly bend your feet back until the muscles in the back of your thighs feel tight. We can pause for a while at the highest point and then slowly do the opposite, returning the leg to the starting position. We can imagine raising and lowering the calf through the heel. Bend your feet, then straighten them. Both thighs should be close to each other throughout the movement. This allows for more effective exercises for the muscles in the back of the thighs and can also improve and prevent knee pain during training.
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