How to train thigh muscles? There are many training methods. At the same time, among these training methods, some methods are very good, and some methods are more general. So what methods can train thigh muscles? I believe someone still knows what methods there are. So, how to train thigh muscles? What training methods are there? Let’s find out together!
1. Bulgarian Split Squat
Often called the Bulgarian Split Squat, Boyle recommends performing it with heavy weights. Boyle had his athletes perform this movement holding 120 pounds of dumbbells on each side (240 pounds total), but the athletes would have difficulty carrying 400 pounds into a traditional squat.
2. Hexagonal bar deadlift
The hex bar deadlift is Boyle's favorite double-limb movement, and he likes the angle more than squats and traditional deadlifts. Because it combines the benefits of both squats and deadlifts. He said that the hex bar deadlift strengthens strong joints and lower limbs while also building upper back, lower back and grip strength. If you want a strong back and thick upper body, look no further.
3. Single-leg deadlift
This is the single-leg version of the hex bar deadlift, but it is not designed to lift heavy weights, but to improve single-leg muscle strength and stability. It's a great variation for anyone who has lower back pain or has trouble deadlifting heavy weights. Boyle said, "With bare hands or with a 5-pound weight in each hand, as long as you do it 10 times, your lower limbs will feel very good."
4. Sliding Squat
If I could only do one action, it would probably be this action. Because you are pulling your body forward or backward (or side to side), you need more involvement of your gluteal muscles and hamstrings. If you don't have a skateboard, you can put your feet on anything that can slide, such as a towel, on a smooth surface.
5. Front Kick Squat
Sometimes even the strongest athletes will have difficulty performing this movement based on their own body weight alone., the problem is not a lack of muscle strength, but a lack of mobility and stability. If you add this movement to your schedule, you can develop better lower body control and stability, which is especially important for preventing injury.
6. Goblet Squat
The goblet squat seems to be everywhere, and it’s one of the best ways to teach someone how to squat. If you can perform this movement correctly (dumbbell touching chest, elbow touching thigh), you have learned the technique of squatting.
7. Sitting machine leg extension
This action is exercised with fixed equipment, mainly to exercise the quadriceps muscles of the thighs. The fixed equipment for the movement route has been set. Secondly, it is a single-joint action. Therefore, when practicing, you only need to master the weight suitable for your leg muscle exercises.
8. Seated machine leg press
This action is also performed with fixed equipment, a bit like a barbell squat. When practicing, pay attention to the angle of the leg and knee bend. Less than 90 degrees mainly exercises the biceps femoris and gluteus maximus of the legs, while greater than 90 degrees mainly exercises the quadriceps muscles of the legs.
9. Weight-bearing dumbbell lunges
This action can be said to exercise both leg muscles and buttock muscles. When practicing, practitioners need to pay attention to the angle of the lunge. When squatting, try to keep the knees of both feet at 90 degrees, and the knees of the front feet should not exceed the toes.
10. Seated machine leg curl
This action is also performed using fixed fitness equipment. It mainly exercises the biceps femoris of the thighs. The route and trajectory of the action have been set with fixed equipment. It is also a single-joint action. Therefore, practitioners do not need to pay too much attention to whether their movements are standard, but more to increase the weight of leg muscle exercises.
Editor’s recommendation:
Illustration of effective thigh muscle training methods
What is the best way for ordinary people to train their thigh muscles
A complete list of the most effective resistance training exercises