What are the 9 movements of leg strength training

How to train leg strength, there are many training movements. Of course, in leg strength training, there are many things to pay attention to when training leg strength. What are the training movements for leg strength? Do you still know what training movements are there? So, what are the 9 movements for leg strength training? Let’s learn about them together!

1. Wide-distance squat

This movement is a common movement used in our weight training, and it is also what we call wide-distance squat. When we conduct this training, we naturally separate our legs, open the distance slightly, and slowly perform squats. When performing squats, we should slow down our speed and try to ensure that our bodies squat to the lowest position, so that we can effectively carry out this training.

2. Hip Bridge

When we are doing leg training, the lower limbs are our key training goals. There are many muscle groups hidden in our lower limbs, so we need to make different parts of the lower limbs. During the stage of training, different training methods are selected in different parts, which will help our legs to be evenly trained, which will make our legs stronger.

Some people are not unfamiliar with bridge movements. On the basis of familiarity, we try to standardize the movements. When the bridge is reached to the top, we will stagnate our bodies in the air for a period of time and contract in the air, so that we can clearly feel that the lower limbs are constantly exerting force.

3. Single-leg hip bridge

After completing the above hip bridge, we will increase the difficulty on the basis of the bridge, and change the movements that can be completed with both legs to single legs. When we do this, we will stretch one of our legs straight and lift it up.

Then our body bent slightly to form the shape of an arch bridge, keeping our body in a straight line when we reach the top, and changing the single-leg bridge training alternately.

4. Jump up the stairs

The stairs jumping is a warm-up exercise that we often choose when running. We need to find a step and then jump upwards. This action tests our explosive power very much. We need to reserve our strength when squatting.

And then jump up hard, so that we can achieve the best training effect. While training our leg muscles, we also train the explosive power of our legs.

5. Squat and jump

Practice of strengthening the muscle strength of the legs and ankle joints. Stand your feet with your legs left and right, parallel to your toes, squat downward or half-squat, and swing your arms naturally backwards. Then quickly push and stretch your legs so that the hip, knee and ankle joints are fully straightened. At the same time, both arms are swung forward and forcefully. Finally, use your toes to kick off the ground and jump upwards. When landing, use your forefoot to touch the ground and buckle your knees to cushion, and then jump again. Practice 15 to 20 times each time, repeat 3 to 4 sets.

6. Exchange one foot Jump

Practice to strengthen the strength of the calf, soles and ankle joints. The upper body is upright, the knees are straight, and the feet jump up alternately. When jumping, you mainly use the strength of the ankle joint, and jump quickly with the forefoot, and when you leave the ground, the foot is straight and the toes are down. When jumping in place, you can specify the time of jump (30 seconds to 1 minute) or the number of jumps (30 to 60 times). When jumping between traveling, you can specify the distance of jump (20 to 30 meters). The above exercises are repeated for 2 to 3 groups.

7. Frog jump

Practice of developing thigh muscles and hip joint strength. Spread the legs into a half-squat position, lean your upper body slightly forward, and your arms form a preparatory position behind the body. Push and stretch your legs vigorously, fully straighten the three joints of hip, knee and ankle. At the same time, swing your arms forward quickly, jump forward and jump forward, then use the soles of your feet to the ground and flex your knees to cushion, and sway your arms into a preparatory position. Perform 5 to 7 times in a row, repeating 3 to 4 sets.

8. Front dumbbell lunge

Hand upright holding a dumbbell with each hand, straightening your waist and back Step forward lunge forward. Squat while stepping out, keep your waist straight when squatting. Control and retract. Return to the starting position. Repeat the above movements

9. Dumbbell rear squat

9. Stand up, hold a dumbbell with both hands, and place your hind legs on the bench. Squat back until parallel to the ground. Control restore to the initial state. Repeat the above movements

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