Speaking of the vastus lateralis, many people still don’t know much about it. In fact, the vastus lateralis is a muscle in the front of the thigh. However, many people don’t know how to train the vastus lateralis. In fact, you can use body weight squats, split jumps, and high positions. Back lunges and other training methods. So, what are the training methods for the vastus lateralis? Let’s take a look next.
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.
Split-leg jump
1. Adopt a lunge position, with one foot forward, knees bent, and back knees almost touching the ground.
2. Make sure your front knee is over the midline of your foot.
3. Stretch your legs, jump as high as possible, and swing your arms.
4. When jumping, bring your feet together and when you land, move them back to the starting position.
5. When landing, your legs will cushion the impact of landing and return to the starting position.
High back lunge
1. Place the barbell on the rack at shoulder height and add appropriate weight. Place a fixture about 5 cm high behind you. Use the middle part of your trapezius to lift the barbell and step on something solid with both feet. This is the starting position of the movement.
2. Step one leg back, keep your back straight, bend your hips and knees to lower your body, and inhale at the same time. Until the back knee touches the ground.
3. Pause at the bottom for a moment, then stand up and return to the starting position while exhaling.
4. Repeat the above action with the other leg, and repeat the action with both legs alternately to the recommended number of times.
Front squat
1. Use the front deltoid muscles to set up the barbell, hold the barbell with your hands crossed, raise your elbows, and lift the barbell away from the stand with your upper arms slightly higher than parallel to the ground. Stand upright, with your feet shoulder-width apart and your toes pointed slightly outward. Look straight ahead. This is the starting position of the movement.
2. Bend your knees, sit back on your hips, keep your back straight, squat down, and inhale at the same time. Until the hamstrings on the back of your thighs are in contact with your calves, be careful not to let your knees go past your toes.
3. Stay at the bottom for a while, then use the heels and the middle of the foot to push, stand up, return to the starting position, and exhale at the same time.
Single leg box jump
1. Choose the box or step that best suits your abilities. If you want to jump with one leg, you need a shorter box. If you want to jump with two legs, you can use a taller box. You need to pay attention to the potential risks caused by the difficulty of the exercise. Before starting, stand 15 to 30 centimeters in front of the box. Stand with your feet shoulder-width apart, your knees and hips slightly bent, and your spine in good posture. This is the starting position of the movement.
2. Lift one leg slightly off the ground and transfer your weight to the other leg. Bend your hips and knees to perform a quarter squat to create a rebound that will enhance your jumping effect. Swing your arms behind you in the ready movement.
3. Instantly exert force, stretch the hip, knee and ankle on the side of the weight-bearing leg, push you upward and slightly outward, and strive to reach the highest point. To increase upward momentum, swing your arms behind you.
4. When you land on the platform, bend your hips and knees to do a partial squat to cushion the impact of your landing. Use your legs to step back to the ground and return to the starting position. It is not recommended to jump off the box during this exercise.
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