(1) Sitting lateral kick: Warm-up exercise before high-intensity squat is safe and reliable.

(2) Leg lifting with load in the prone position: it is a classic action of concentrated training of quadriceps femoris. Squat can be used to impact heavy weight because of the high pressure on the waist when squatting, while lying on the back and carrying legs can avoid this deficiency. ? More fitness knowledge ... WeChat official account? Jianwuyou

(3) Barbell Squat: It is a traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck is heavier and safer; It can develop quadriceps femoris and gluteus muscles at the same time, so it is the first choice for ordinary people. ? More fitness knowledge ... WeChat official account? Jianwuyou

(4) Smith Squat: The trajectory of the vertical plane of Smith's body is fixed by Smith Squat, which is safer. ? More fitness knowledge ... WeChat official account? Jianwuyou

(5) Huck Squat: It is one of the best movements in leg strength training, and it belongs to the squat of fixed equipment like Smith Squat.

(6) Leg flexion and extension: it is an ideal action to shape the shape and lines of quadriceps femoris, which will make the muscle lines on the front side of thigh clearer. ? More fitness knowledge ... WeChat official account? Jianwuyou

(7) Arrow squat: Arrow squat can be used with barbells or dumbbells, which is a comprehensive sport. ? More fitness knowledge ... WeChat official account? Jianwuyou

2, biceps femoris more fitness knowledge ... WeChat official account? Jianwuyou

(1) Prone leg flexion: It is the best isolated action to exercise biceps femoris.

(2) Sitting leg curl: it is an isolated action to exercise biceps femoris. Professional athletes can use this exercise before the competition to pull out the biceps femoris like a "wire rope". ? More fitness knowledge ... WeChat official account? Jianwuyou

(3) Standing leg flexion: leg flexion that can only be completed with one foot is an isolated action to exercise biceps femoris and requires special equipment. ? More fitness knowledge ... WeChat official account? Jianwuyou

(4) Straight leg hard pull: It is a comprehensive training, which can stretch the biceps femoris to the limit. ? More fitness knowledge ... WeChat official account? Jianwuyou

3. Triceps surae

(1) Standing to lift the heel: It is the main means to develop the triceps surae (including gastrocnemius and soleus). In the standing posture, heel lifting (a barbell behind the neck) and heel lifting (a Smith machine) are the most representative. ? More fitness knowledge ... WeChat official account? Jianwuyou

(2) Sit and lift your heels? You can sit on high heels that exercise calf muscles, or put dumbbells on your knees to achieve the same effect. ? More fitness knowledge ... WeChat official account? Jianwuyou

(3) The rider raises his heel? It takes two people to finish, and the companion is equivalent to carrying a load, which is close to lifting the heel in a standing position. ? More fitness knowledge ... WeChat official account? Jianwuyou

(4) Leg pushing: There are supine, oblique grip, horizontal and other forms, which are generally completed on leg lifting equipment. ? More fitness knowledge ... WeChat official account? Jianwuyou