There are many leg exercises that you can do to build muscle, strength, and endurance in your lower body. Some of the most popular and effective ones are:
Squats: They work your quads, glutes, hamstrings, and calves. You can do them with a barbell on your back or front, with dumbbells, or with just your bodyweight. You can also vary your stance, depth, and speed to target different muscles.
Lunges: They work your glutes, quads, hamstrings, and calves. You can do them forward, backward, sideways, or walking, with or without weights. You can also change the distance and height of your steps to increase the challenge.
Deadlifts: They work your hamstrings, glutes, lower back, and traps. You can do them with a barbell, dumbbells, kettlebells, or bands. You can also use different grips, widths, and variations, such as Romanian, sumo, or single-leg deadlifts.
Leg Press: They work your quads, glutes, and hamstrings. You can do them on a machine or with bands. You can also adjust the angle, width, and position of your feet to emphasize different muscles.
Leg Curls: They work your hamstrings and calves. You can do them on a machine, with a ball, or with bands. You can also do them lying, seated, or standing, and with one or both legs at a time.
Leg Extensions: They work your quads, especially the vastus medialis, the teardrop-shaped muscle above your knee. You can do them on a machine or with bands. You can also do them with one or both legs at a time, and with different foot positions.
Hip Thrusts: They work your glutes, hamstrings, and lower back. You can do them with a barbell, dumbbells, bands, or just your bodyweight. You can also do them with one or both legs at a time, and with your feet on the floor or elevated.
Calf Raises: They work your calves, especially the gastrocnemius and soleus muscles. You can do them with a barbell, dumbbells, bands, or just your bodyweight. You can also do them standing, seated, or on a machine, and with your feet parallel, turned in, or turned out.
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