Quadriceps femoris:
(1) Sitting lateral kick: Warm-up exercise before high-intensity squat is safe and reliable.
(2) Leg lifting with load in the prone position: it is a classic action of concentrated training of quadriceps femoris. Squat can be used to impact heavy weight because of the high pressure on the waist when squatting, while lying on the back and carrying legs can avoid this deficiency.
(3) Barbell Squat: It is a traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer; It can develop quadriceps femoris and gluteus muscles at the same time, so it is the first choice for ordinary people.
(4) Smith Squat: The trajectory of the vertical plane of Smith's body is fixed by Smith Squat, which is safer.
(5) Huck Squat: It is one of the best movements in leg strength training, and it belongs to the squat of fixed equipment like Smith Squat.
(6) Leg flexion and extension: it is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer.
(7) Arrow squat: Arrow squat can be used with barbells or dumbbells, which is a comprehensive sport.