How to practice leg muscles quickly?

The leg muscle is one of the muscles we use the most, but we often ignore it when we train the muscles. The exercise of the leg muscles is also very important. If you do not exercise often, it will cause an imbalance of the upper and lower body. There are many exercises for leg muscles, so what do you think should be done for quick exercise of leg muscles? Let's take a look together! 

1. Free squat 

Optional equipment: squat rack, barbell, dumbbell, etc. Exercise effect: mainly practice to the front of the thigh and the buttocks. 

Action: First, make sure that the position of the feet is shoulder-width apart, and the feet are spread out. Bend your hips and squat, squat until your thighs are parallel to the ground, and your back and back must be straight. Then squat up, slowly squatting up, and tighten your hips. Then slowly down, do this 15 times repeatedly. 

2.The barbell deadlift 

Exercise effects: hamstrings, lower back, calf muscles, buttocks muscles 

Exercise: Open your feet and keep the same width as your hips. Bend your hips, hold the barbell with your hands shoulder-width apart, take a deep breath, lower your hips, tighten your knees, and your shins touch the barbell. Look up at the head. Keep your chest up, arch your back, and use your heels to lift the barbell up. When the barbell bar exceeds the knee, pull the barbell bar back, tighten the shoulder blades, and push the hips forward to approach the barbell. Bend your hips to lower the barbell, and put the barbell back on the ground. 

3.weight dumbbell lunge squat

Exercise effects: quadriceps, hamstrings, and gluteus maximus on the front of the thigh This movement can be said to exercise both leg muscles and hip muscles. Hold dumbbells in both hands and hang them on both sides of the body, straighten your chest barbell and plates and tuck your abdomen, and stand naturally with your feet hip-width apart. Bend your knees and hips in one step, squat until your hind knees are close to or slightly touch the ground, and both legs exert force at the same time to drive your body up vertically. Retract the front foot to return to the starting position. When practicing, the practitioner should pay attention to the angle of the lunge squat. When squatting, try to keep the knees of your feet at 90 degrees, and the forefoot knees should not exceed the toes.