Lower body muscle training maps, to understand which action to train which muscle at a time
Here is some simple exercise where it can help you to understand more on how to train your muscle and targeted your muscle at the selected areas. With this 30 exercise formula, you can bet that you will be able to understand more about your body muscle.
Mainly stimulate the muscles of the buttocks and the quadriceps of the thigh.
02 Back bar squat
Increasing the weight of the barbell can strongly stimulate the gluteal muscles and quadriceps; but it emphasizes the hip muscles.
03 Neck squat
It mainly trains the muscles of the buttocks and the quadriceps, but focuses more on the stimulation and strengthening of the quadriceps.
04 Dumbbell squat
It also mainly stimulates and strengthens the muscles of the buttocks and the quadriceps of the thigh.
05 Sumo Squat
Relaxing the distance between the legs can comprehensively strengthen the hip and leg muscles, and greatly stimulate the inner thigh muscles.
06 Squat on the bench
Helps to further increase the range of motion and stimulate the hip and leg muscles more strongly.
07 Single leg squat
Mainly aimed at stimulating and strengthening unilateral hip and leg muscles, helping to improve the imbalance of muscle strength on both sides.
08 Side squat
It can mainly strengthen the gluteus medius, and the adductors, quadriceps, calf and hamstrings of the entire leg.
09 Kneeling squat
Mainly stimulate and strengthen the quadriceps, adductors and gluteus maximus of the thigh.
10 Goblet squat
Mainly for the quadriceps and hip muscles.
11 Smith machine squat
It also mainly targets the quadriceps and hip muscles.
12 Barbell lunge squat
Mainly training, strengthening the hip muscles, quadriceps and hamstrings.
13 Dumbbell lunge squat
You can switch to dumbbell exercises, which also mainly stimulate the hip muscles, quadriceps and hamstrings.
14 Smith machine lunge squat
You can also choose Smith machine to practice according to your own preferences, and the muscle area stimulated remains unchanged.
15 Bulgarian one-leg squat
It mainly stimulates the gluteal muscles and quadriceps muscles, but also has a certain training effect on the hamstrings.
16 Rope hip extension
It can mainly stimulate and strengthen the gluteal muscles and hamstrings on the back of the body.
17 Back leg lift
Mainly strengthen the gluteus maximus, adductors and quadriceps.
18 Abdominal extension
Mainly can fully stimulate and strengthen the gluteal muscles and hamstrings on the back of the body, and stimulate the back muscles to operate substantially.
19 Seated hip adduction
Mainly train and strengthen the adductor muscles on the inner thigh.
20 Seated Hip Abduction
It mainly strengthens the abductor muscle groups of the tensor fascia lata, gluteus medius and gluteus minimus on the outer thigh.
21 Sitting leg flexion and extension
The main training is to strengthen the quadriceps in the front area of the thigh.
22 Lying leg curl
Mainly training and strengthening the hamstrings in the back area of the thigh.
23 Standing heel lift
Mainly training and strengthening the calf gastrocnemius and soleus muscles.
24 Leg lift
Can comprehensively train and strengthen the overall lower limb muscles-including gluteal muscles, quadriceps, calf muscles, etc.
25 Step on the bench
Mainly strengthen the gluteal muscles, quadriceps and hamstrings.
26 Deadlift
It can mainly stimulate and strengthen the back muscles of the body-including gluteal muscles, hamstrings and latissimus dorsi on the back.
27 Sumo deadlift
The distance between the legs is widened, similar to the muscle area stimulated and trained by the standard deadlift, but the stimulating effect on the quadriceps is stronger.
28 Good morning
Similar to the deadlift mode, it mainly stimulates the hip muscles and the hamstrings on the back of the thigh.
29 Barbell hip push
Mainly can mobilize the gluteal muscles, quadriceps and hamstrings, but it stimulates the hip muscles most strongly.
30 Hack Squat
Mainly can fully stimulate and strengthen the lower extremity buttocks muscles-including gluteus maximus, quadriceps, hamstrings and calf muscles.