We all know that squat is an action to train the legs, so we want to improve the performance of squat, so we should strengthen the leg muscles. If the leg muscles are strengthened, it will naturally be easier to squat. But all the squats we usually do are high-bar squats, and the muscles used in high-bar squats are mainly quadriceps, so we can focus on strengthening quadriceps when strengthening leg muscles. Here are some actions for you.
Action 1: leg lift
Leg lifting is an equipment available in every gym, and it is also a very good equipment for our leg strength growth. When doing this action, we will introduce you to a few tips. First, you can change the interval between your feet to change the part where you concentrate on exercising. The wider the foot stands, the greater the stimulation to the inner thigh, and the narrower the foot stands, the greater the stimulation to the outer thigh.
Another secret is that the angle at which our toes open will also affect the thigh muscles we focus on training.
Action 2: Heel pad squat
One of the most common mistakes we make in squat is that our upper body leans forward too much and our heels are raised. In this case, our biggest problem is that the ankle is too tense. Choosing this action for training can achieve the effect of stretching the ankle.
Action 3: Leg flexion and extension
As we said before, our quadriceps femoris plays a vital role in uneven bars squat. The purpose of leg flexion and extension is to isolate our quadriceps femoris from exerting force and let our quadriceps perform a peak contraction movement alone. Moreover, we can see from the animation that when we are at the top, if we persist for a second or two, more blood can flow into our muscles, which will make the muscle congestion effect more obvious and achieve better training effect.
Action 4: Pull hard.
Hard pull and squat are very good strength movements. If you want to improve the strength of one movement, you can also train the other to solve it. The figure demonstrates the hard pull of sumo. Not only the hard pull of sumo can exercise our legs, but also the traditional hard pull we do has great exercise significance for our legs. Diversified training can make our bodies better strengthened.
In fact, it is not difficult to squat twice. Mainly to improve our leg muscles. Legs are the main strength of squatting. When the leg muscles are strong, squats are not bad. In addition, we should train core muscles, such as erector spinae and abdominal muscles. And the back. A strong back is also an essential strength foundation for squats.