Introduction: ‘Leg training is not about just training legs, you’ll regret it in the morning’’ This statement has caused more and more fitness enthusiasts to recognize the importance of training their legs, so more friends have joined leg training, the ideal and reality often have a gap, every exercise after soreness, every insistence on perseverance, let everyone deeply know that leg training is not an easy thing, some serious people even after leg training, unable to walk or crawl out of the gym, such a state, fitness enthusiasts have sprouted the idea of giving up leg training.

How to solve this situation? After all, men need strong legs to regret it! Today, let’s share 4 exercises to strengthen your lower body, easily build strong legs, so you don’t need to crawl out of the gym, and also bring fun to your friends, relieve the negative emotions of leg training, let’s try it!

Before starting the exercise, perform 10 minutes of leg warm-up, suggest slow running, high knees, left and right kicking legs etc.

1, Dumbbell Lunge

Maintain a standing posture, with feet shoulder-width apart, hand-hold dumbbell on the side, palm facing inward, maintain chest up, eyes forward, spine in neutral position.

Maintain stability of the body, one leg forward step into a lunge, body downward squat twice, back knee close to the ground, then stand up, repeat the action.

The entire action requires stability of the upper body, the squat depth should be based on your actual situation, to maximize the stimulation of the quadriceps, suggest intensity of 3 sets, each set 10-12 reps.

2, Smith Machine Knee Squat

First adjust the height of the barbell, prepare a small stool, feet toe-point on the stool, both arms bend at the elbow hold the barbell at the shoulder, maintain stability of the body.

During exercise, contract the thigh muscles, body and barbell downward squat, hip extension bend knees to the lowest point, maintain the action for 1 second, then slowly straighten the knee body to the starting point, repeat the action.

The entire action requires body stability, during the squat, the body slightly leans back, ensures the spine in neutral position, maximizes stimulation of the leg muscles, training intensity of 3 sets, each set 8-10 reps.

3, Romanian Deadlift

First prepare a barbell, front foot step on the barbell, back heel on the ground, body forward lean, maintain straight back, both arms straight hand-hold the barbell at the ankle.

The action starts, contract the back leg muscle groups, make the barbell move upward along the leg, at the highest point, peak contraction for 1 second, then slowly lower the barbell to the starting point, repeat.

The entire process maintains the integrity of the legs, maximizes stretching of the back leg muscle groups, pays attention to the extent of the body leaning forward, focuses on the stimulation of the back muscle group, training intensity of 3 sets, each set 8-10 reps.

4, Elevated Dumbbell Thigh Raise

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Prepare an elevated bench, adjust the angle, knee above parts attached to the bench, both arms bend at the elbow hold the bench corner, both legs straight while clamping the dumbbell (weight from light to heavy), spine in neutral position.

During the exercise, maintain stability of the body, contract leg muscles and core muscle groups, make the small leg upward raise dumbbell, contract the back of the leg muscle group, make the small leg and the ground vertical, maintain the action for 1 second, then slowly lower the small leg to the starting point.

The entire training of the action keeps the knee above the body stable, core muscle groups tighten, training intensity of 3 sets, each set 8-10 reps.

4 exercises, each set rest for 1-2 minutes, complete the entire leg stretching exercise.

Stretch action one

Sit posture, both legs extend forward, upper body straight, then tighten and relax the quadriceps muscle, training for 4-5 sets, each set 6-8 reps.

Stretch action two

Stand posture, upper body slightly leaning forward, both hands grab a fixed object, tighten the core, small leg contract and relax action, do 4-5 sets, each set 4-6 reps.