If a person trains for a long time, it is very good for the body. When training, choosing suitable training movements is a key issue, because the training movements for each part are different. Of course, you can also train according to what you want. parts to choose actions. So, what are the ten best leg training exercises? Let’s find out together!
Walking with body weight
1. Stand upright, with your feet shoulder-width apart and your hands around your waist. This is the starting position of the movement.
2. Step forward with one leg, bend both knees and lower the hips, lowering the body until the knee of the back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.
3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.
4. Walk forward with your legs alternately in a lunge squatting motion. If necessary, turn around until the recommended number of times.
Side lunge
1. Stand upright, with your knees and hips slightly bent, your feet shoulder-width apart, and your head held high. This is the starting position of the movement.
2. Take a big step to one side of your body, keeping your toes pointed forward, bend the knee and hip on that side to perform a side lunge, and straighten the other leg. Make sure to keep your head up, your chest up, and your back straight.
3. Stay at the bottom for a while, then use the heel of the weight-bearing side to push the body back to the starting position.
4. Repeat the above actions on the other side, alternating legs to the recommended number of times.
Split squat
1. Stand upright, take one step forward with one leg, bend both knees, and lower your body into a lunge squat. This is the starting position of the movement.
2. Use the heel of the front leg to exert force, jump upward slightly, and lift both legs at the same time.Replace the position and do a lunge squat again. Pay attention to the front knee not exceeding the toes when squatting.
3. Repeat the above movements alternately with both legs to the recommended number of times.
Single-leg deadlift
1. Hold a kettlebell in one hand and hang it by your side. Choose the leg on the same side as the hand holding the kettlebell and stand on one leg.
2. Keeping your knees slightly bent, do a straight-leg deadlift, bend your hips, and extend your other leg behind you to maintain balance. Continue lowering the kettlebell until you are parallel to the floor, then return to an upright position. Repeat for the recommended number of times.
Standing dumbbell calf raise
1. Stand upright, hold a dumbbell in each hand, and let your arms hang naturally on both sides of your body. The forefoot metatarsals of both feet should be placed on a fixed object about 5-8 cm high, and the heels should be on the ground. This is the starting position of the movement.
2. Lift your heels off the ground, raise your toes as high as possible, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles. It should be noted that when the toes of both feet are forward, the exercise areas are relatively even; when the toes are pointed inward, the focus of the exercise is on the outside of the calf; when the toes are pointed outward, the focus of the exercise is on the inner side of the calf.
3. Finally, slowly lower your heels, return to the starting position, and inhale at the same time.
4. The above is a complete action, repeat the action to the recommended number of times.
Elastic band heel raise
1. Step on the middle of the elastic band with the toes of both feet, hold both ends of the elastic band with both hands, stand upright, and then raise your hands to the shoulder position with the palms facing forward. This is the starting position of the movement.
2. Keep your arms in position, stand on tiptoes while exhaling, hold at the extreme position for 1 second, and feel the tension in the calf muscles.
3. Then slowly return to the starting position while inhaling.
Body weight squat
1. Stand upright, with your feet shoulder-width apart and your hands interlaced behind your head. This is the starting position of the movement.
2. Bend your knees, keep your back straight, sit your hips back, squat down, and inhale at the same time. Until your thighs are parallel to the ground.
3. Then stand up and return to the starting position while exhaling.
Kettlebell high clean
1. Place a kettlebell between your feet, squat down and keep your upper body straight and hips back. This is the starting position of the action.
2. Then stand upright and use your body's momentum to flip the kettlebell up to your shoulders.
3. Pause briefly at the top, return to the starting position, and repeat the above actions.
Good morning posture with elastic band
1. Step on both ends of the elastic band with your feet, put the middle position of the elastic band around your neck, bend your waist and knees, keep your hips back, and keep your upper body straight. This is the starting position of the movement.
2. Then straighten your legs and straighten your body to keep your body upright.
3. Hold the upright position for 1 second, then slowly return to the starting position.
Seated dumbbell single-leg calf raise
1. Sit on a flat bench and place a block object about 10 cm high on the ground in front of you. Place a dumbbell on your thigh, about 8 cm away from your knee, and step on the block with the metatarsal bone of your weight-bearing foot. This is the starting position of the movement.
2. Lift the toes of the weight-bearing foot as high as possible, tighten the calf muscles, and exhale at the same time. Stay at the top for 1 second and feel the tension in your calf muscles.
3. Then slowly return to the starting position and inhale at the same time.
4. The above is a complete movement. Repeat the movement to the recommended number of times, then switch to the other side and continue.
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