If you want to exercise your muscles, you'd better do it with enough calories. It's been a long time since you got off work at 6 o'clock. If you are hungry, you'd better eat first, 1 hour before exercising. If time is too late, you can add some carbohydrates such as banana bread after work and then start training. After the training, you can have a full meal at home.

The most ordinary people, office workers, do not need to be so professional in lower limb training, and it is not necessary to have every lower limb.

Muscle groups are carefully portrayed, all you need is actual strength training, and strengthening physical fitness is the first. On this premise, you can completely give up the depiction of calf muscles and biceps femoris and practice these two places with other movements.

There are three main moves you need to practice, 1, the whole squat. At first, you may not be able to balance well, so you can use Smith machine to do squats. When you are familiar with the movements, you can change barbells to do squats. Squat is the core movement of lower body training. 2. lunge with weight. This action is very good, and it can exercise almost all the movements of the lower body. 3 straight leg hard pull+standard hard pull, it is enough to draw biceps femoris with straight leg hard pull.

Just practice these three movements. You don't have to do all kinds of movements like professional bodybuilders to describe every muscle group in the lower body.