Men's hip and leg muscles account for 50% of the whole body, and having strong thighs can ensure that your testosterone secretion is at a high level. Even when you are old, you can find your younger self through these actions.
Action 1: dumbbell lunge squat, easy to learn, suitable for beginners.
Action 2: lunge forward, which is suitable for beginners' fitness movements and also has a good exercise for cardiopulmonary function. Don't be greedy when practicing, try to squat down to the end.
Action 3: The barbell lunges and squats. If used well, this action can help you build strong hip muscles, not to mention that men don't need to practice their hips, which is one of the signs of men.
Action 4: Pull the dumbbell hard, and you can practice the muscles of the buttocks, the back of thighs and the back of the waist. Tightening the back is the minimum movement requirement in practice. You can put dumbbells close to your body to reduce back pressure.
Action 5: Hip bridge, it doesn't matter if you can't pull hard. The hip bridge suits you just as well. Similar to the training part of hard pulling, it has a good exercise for the muscles of buttocks, thighs and waist, and more importantly, it is simple and safe.