For men, although both chest muscles and abdominal muscles can add points, to be truly practical, it is still necessary to take the lower limb muscles as the leading factor. The lower limb is the largest muscle group in our body, and it is also the place that can improve our growth hormone most. Moreover, having a strong lower limb can not only make you more stable and powerful, but also bring many benefits to your other sports.

Let's talk about lower limb exercise today and see what actions in the gym are particularly important for lower limb training.

Action 1: barbell squat

We don't need to say more about the king of leg training who has remained unchanged for thousands of years. The importance of squats has been described in too many online articles, and people who believe in it naturally don't need to go into details. It needs to be emphasized again that squats must be done according to one's ability. You can't try rashly with an intuitive feeling that you can squat. You must increase it step by step. Scientific training is the safest.

Action 2: Load bearing step

Hold a dumbbell or other heavy object in each hand, climb one leg to a high place, lift the leg up with the other leg, and then lift the leg up to the starting point on this side. Repeat. We can do it alternately 15 times. This action also tests the comprehensive ability of the lower limbs, and it also needs the stability in the process of climbing on one leg, which plays the role of exercise core.

Action 3: Hip Bridge (Hip Boxing)

When it comes to lower limbs, hip muscles are one of them, of course. The hip bridge requires us to land on our feet, hold the barbell with both hands and put it on our hips. At the beginning of the action, we push our hips up and do a hip pushing action, which mainly trains our hip stretching ability and gluteus maximus.

Action 4: Squat with one leg

Compared with squat, one-legged squat has less load, but it requires extremely high core strength. When we squat on one leg, we need a lot of core strength to stabilize our body and keep it from falling down.

Action 5: Pull the back side hard.

We've seen a lot of positive pull. I believe many people have not pulled hard from behind. This action is also a training for lower limb strength. Better than the traditional hard pull, this action will not deform the action, and there is no extra load on our waist, which largely avoids the possibility of injury. If the traditional hard pull is not well mastered, friends can try this action.

Action 6: Squat before barbell

Squat before barbell can mainly stimulate our quadriceps in isolation. If you want to increase the latitude of your leg and let the quadriceps valgus, you must practice this action more.

The movements of the lower limbs are basically so much. We advocate doing more free movements without introducing leg lifts and Huck squats. I hope everyone can work together so that the lower limbs can be developed and strong.