Leg Training Small Techniques: Easily Build Muscle Base
Today will share some key points about leg training, which is different from the previous video on leg training, focusing mainly on muscle gain.
- Leg Basic Knowledge
- Some Suggested Exercises
- Training Methods
Leg Basic Knowledge
Generally, leg training mainly targets the quadriceps, hamstrings, and glutes, as well as the calf muscles. Today, we will only discuss the quadriceps and glutes, not the calves.
- Quadriceps: The quadriceps muscles are primarily targeted by extending the knee joint (and hip flexion), which is the action of Leg Extension.
- Hamstrings: The hamstrings are primarily targeted by flexing the knee joint (and hip extension), which is the action of Leg Curl.
- Glutes: The glutes are primarily targeted by hip extension, which is the action of bridge lifts.
Before introducing the exercises, you need to warm up, activate, and stretch the joints, and do some simple exercises as a warm-up set.
Many leg training compound exercises can target the entire leg and glutes. For example, squats and Romanian deadlifts. Today, we will suggest some bodyweight leg exercises.
1. Squats
Whether it's bodyweight or weighted, squats are a must-do exercise for leg training, targeting the entire leg, glutes, and core. Let’s discuss how to do squats best:
1. Action Analysis
Squats start with the glutes, followed by a slight bending of the knee joint, imagining yourself sitting down, not kneeling down.
2. Leg Position
Generally, a shoulder-width or slightly wider position is recommended, with the knee joint pointing in the same direction as the toes, slightly outward.
Everyone has different body proportions and flexibility. The above is just a basic approach. The ideal is to find the position that suits you best. Different distances and directions should also be tried to find a comfortable position, one that you can squat down, can generate force, and can be done safely under load.
3. Squat a lot
Generally, squat to about 90 degrees, which is safer. Below 90 degrees, the muscle and joint load will be much larger, and the risk of injury will also be greater. For advanced friends, consider full squats according to their own ability and needs. For beginners, it’s recommended to squat only to 90 degrees.
If you find bodyweight squats are too weak in intensity, you can practice another exercise.
4. One-Legged Squats
This exercise is high intensity and requires stability. It targets the entire leg, glutes, and core. Raise one leg and try to straighten it. It’s okay even if you have tight calf muscles. Use the force of the other leg to sink down and rise up, use your hands to extend forward for balance and stability.
5. Lunge/Bulgarian Split Squat
Lunges are one of the most common leg training exercises, targeting the entire leg, glutes, and core. The front leg and glutes generate force, and the back leg assists. Bodyweight versions are easy to do, and you can add weight in the gym.
For a more difficult version, try challenging Bulgarian Split Squats, where you raise one foot back and then use the front leg to squat down and up.
6. Hip Bridge Lift
This exercise targets the glutes. Lie on your back and use the force of your hips to lift your waist and hips. At the peak, briefly pause and feel the contraction of the glutes.
For a slightly more difficult version, hold one foot with your hands and lift your hips. Remember to use the force of your hips, otherwise the glutes stimulation will be reduced.
7. Leg and Glute Raise
This exercise targets the hamstrings. Lie on a thick pad. Kneel with your knees on the pad, with your shins supporting the pad. Ideally, do this exercise on a gym equipment, as the ultimate version is very difficult. The simplest version is similar to the Hyperextension movement, only the upper body is moving.
A more difficult version is: downward concentric contraction when lowering, and use your hands to assist in lifting up.
- A higher difficulty version is: slow down the downward eccentric contraction and use your hands to assist in lifting up.
- Remember to do this exercise on a pad, otherwise it will damage the knees.
- Training Methods
- Bodyweight leg training methods
- For beginners: first learn the key points of these exercises, then increase the overall training volume according to your ability.
- For advanced players: most bodyweight leg exercises are not very intense, often requiring high-volume training or Super set/Drop set methods to schedule workouts, such as Bulgarian Split Squats + Arrow Steps. This way, metabolic pressure can be generated to stimulate muscle growth.
- Super set/Drop setSuper set +
