The most important and obvious muscle of thigh is quadriceps femoris. Because it is one of the largest muscles in the whole body, it is also the main output muscle of leg strength. It can be said that going to the gym to exercise your legs is for the appearance and strength of this quadriceps. The main stimulating part of many movements is quadriceps femoris. The position of quadriceps femoris is located on the front side of thigh, reflecting the biceps femoris on the back side. Because it consists of four small muscle groups, it is called quadriceps femoris, namely rectus femoris, middle femoris, lateral femoris and medial femoris. After the shape of the leg comes out, the quadriceps femoris is the easiest to see. Next, let's look at the action of quadriceps femoris. The following are for reference only:

1, Squat: Squat is self-evident for leg stimulation, which can be said to be necessary for leg training. At the same time, because quadriceps femoris is the main muscle group that provides strength for thighs, squatting stimulates quadriceps femoris very well. This is also the reason why strength weightlifters and weightlifters have big leg muscles and look strong.

2, lunge squat: one of the other golden exercises of the leg, because the technical requirements and weight are not as strict as squat, so it is very suitable for beginners and warm-up. Keep your feet slightly apart and sink until your knees are bent at 90 degrees.

3, leg flexion and extension: when doing this action, put your hand on the quadriceps femoris, you will obviously feel the force and movement of the quadriceps femoris. This is why this action is recommended. This action is one of the actions specially designed to stimulate four stocks.

4. Hard pull: the second leg exercise, one of the three major events, shows the importance of leg muscles to strength. The reason why straight leg hard pulling is not recommended here is that straight leg hard pulling stimulates the posterior bundle more than quadriceps femoris located in the front of thigh.

When the hand grip strength is insufficient during hard pulling, you can use the positive and negative grip, that is, the dominant hand uses the positive grip and the other hand uses the reverse grip to improve the grip strength. At the same time, avoid bending your back.

5, equipment leg lift: it is still one of the necessary movements for leg training. There are many movements in leg training ... the movements are very simple, but there are two points to pay attention to, namely pelvis and knees. When the legs are too bent, the pelvis will be lifted up. One mistake to avoid at this time is not to lock your knees when pushing to the highest point. The purpose of this is to better protect the knee from injury.

6. Huck Squat: Compared with barbell squat, Huck squat can choose a narrower station distance, which is more perfect for stimulating leg muscles. At the same time, Huck squat and thigh four stimulation are more targeted than barbell squat.

The above are several actions to exercise quadriceps. The movements are not difficult to learn, but there are many small details to pay attention to. As the largest muscle of the lower body, quadriceps femoris plays a lot of decisive roles in our life, and it is also the "peerless beauty" of the lower body. Therefore, the exercise of quadriceps femoris is essential in the training plan, and it is also the main force and target muscle of leg exercise. But when exercising other leg muscles, we should pay attention to avoid borrowing them.

I hope I can help you and adopt it.