How to train a person's thigh muscles? In fact, there are many training movements. Among these movements, some are effective and some are not so effective. I believe some people still understand how to train the thigh muscles most effectively. So, how to train thigh muscles most effectively? Let’s find out together!
1. Squat
This is a classic thigh-strengthening exercise that works the hamstrings in your back legs and the quadriceps in your front legs. If it's not in your training routine right now, make it a regular training routine right now. Squats can be performed without weights or made more difficult with a barbell or dumbbells.
Stand straight with your feet slightly wider than shoulder width apart. Toes point forward. Don't keep your knees stiff.
If you are using dumbbells, pick them up with both hands and place them in front of your ribs. Squat while maintaining position, placing the dumbbells on your heels, not the balls of your feet. Bend your knees and tilt your hips back and down, as if you were sitting on a chair, until your thighs are parallel to the floor. Then slowly return to a standing position. Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Do this 3-5 times a week to build strong thighs.
2. Lunge
This is another classic thigh exercise that can be enhanced with two dumbbells. Lunges also help strengthen your calves. When you do lunges you can do this:
Place the dumbbells at your sides and stand.
Take a big step forward with one foot.
When stepping forward, bend the knee of the other foot until it is almost touching the ground.
Stand up and return to the starting position, then step forward with the other foot first and repeat the exercise.
Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Do this 3-5 times a week to build strong thighs.
3. Straight-leg deadlift
This exercise is designed to stretch your leg tendons. To do this exercise you will need two dumbbells, a balance ball, or a barbell of a weight that you can lift 10 times in a row.
Stand with your feet shoulder-width apart. The weights you use should be placed in front of your body.
Bend over and hold the weight-bearing equipment. Don't bend your knees; your knees should be straight.
Straighten your back and lift the weight.
Bend over again and lower the weight back to the ground.
Repeat ten times, then rest and do another two sets.
4. Leg press
You'll need a piece of equipment to do this exercise, but the results are worth the cost of the gym. The leg press machine allows you to adjust the weight you use, so you can add more weight as your leg muscles get stronger.
Sit on the back seat of a leg press machine with your feet on the pedals. Your knees should be bent. You can hold on to the handles to keep yourself stable.
Use your feet to push the pedals. Push the machine to lift the load. You should be able to feel it in your thighs. Repeat 15 times, then rest and do another two sets.