1. Leg flexion and extension: As one of the alternative methods, I like to use leg flexion and extension to exhaust the energy of quadriceps femoris in advance before the compound exercise of jumping heavy legs, which is also very effective for the construction of separation between quadriceps femoris. In practice, we should strictly take slow and controlled exercise. During exercise, we should completely focus on the quadriceps femoris, slowly lift, control, contract and squeeze the muscle 1 s when moving to the highest point, and then reduce the weight in a controlled way to maintain muscle tension. If you use rapid explosive exercise, it is easy to cause knee joint injury.

2. Leg lifts or Smith squats: Both can be a good substitute for squats. Both exercises have strict technical requirements, and the practice process must be slow and steady. Because Smith squats on a fixed shelf, it is stable and safe. Leg lifts can fix the upper body and stabilize the weight. Both of them can relieve a lot of pressure on the buttocks and back, and can fully stretch and contract the quadriceps femoris, so there is no need to exert too much pressure on the buttocks to stimulate the quadriceps femoris like squatting. When doing leg lifting exercises, it should be noted that when the quadriceps is fully contracted, the weight must be controlled by the tension of the leg when the leg is retracted, otherwise the ribs will be easily broken and the knees will be damaged.

3. Arrow Squat: Under normal circumstances, the arrow squat requires the toes of the front legs to buckle slightly. I suggest that when you practice, turn the toes of your front legs slightly outward. The toes of the front legs are about 30 degrees from the midline, and the distance between the front and rear legs is slightly smaller. This can effectively target the inner thigh muscles, which is an area that many bodybuilders often ignore. Re-emphasize the smooth movement from the beginning to the end. When squatting, the angle between the front leg and the lower leg is less than 90 degrees, and the knee rushes forward. Bend your hind legs and squat down until your knees are slightly off the ground and your movements are at the lowest point. Take a rest instead of a rest. When you stand up, you must straighten your legs at the same time, which will ensure that you only use the strength of your thighs to support and push the weight.