Single-leg front squat-quadriceps exercise method (four)

If you have a barbell, in addition to regular squats, you can use different standing postures such as splitting and clamping legs to change. Single-leg front squat (Split) Squat) is a kind of leg clamping and squatting.

　　Target exercise location: Quadriceps

　　　The front leg is to train the legs, which mainly exercise the quadriceps, and also involve biceps and gluteus maximus

　　　Retreat is an auxiliary leg, which can exercise the calf muscles, especially soleus muscles

　　　The key points of action:

　　1. Hold a dumbbell on each hand, naturally straighten the arms to the side of the body or shoulder the barbell, separate the two feet forward and back (one foot is in front and back), look in front, straighten the chest and tighten the abdomen.

　　2. Sink the hips and flex the knees and squat until the knees are close to the ground, and squat up a little. When squatting, the knees and ankles are on the same perpendicular line, and the weight is evenly distributed on both legs; repeat, know the number of times completed.

　　　3. After completing a group, exchange front and rear legs.

Notes:

　　1. Always keep your upper body straight and keep the center of gravity vertically downward, and pay attention to body balance during the movement.

　　2. The span of the front and rear legs should not be too small to avoid unstable center of gravity and limited leg movements and not get exercise; the larger the span of the legs, the more heavy the quadriceps, biceps and gluteus maximus, and the smaller the span, the more concentrated the quadriceps.

　　3. In order to enhance the intensity of training legs (front legs), you can use a wooden bench to support the rear feet so that the center of gravity falls more on the front legs.

　　4. The front squat of the upper single leg on the instrument:

　　5. Similar movements: Single-leg side squat