It is undeniable that squatting is the best way to develop leg muscles. But it's probably the last move you want to practice, but if you want to keep your upper and lower body balanced, you still have to squat. Of course, if you really don't have the strength to train squat, it's not impossible. If you add some creativity to the leg training, maybe you will have a different feeling.

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If you don't practice squats

The following exercises can also be arranged

Smith squat

Before you don't want to do squats at all, try to do it on a smith machine and see if you feel different about you. A variety of muscles in the squat and fear that you'll get a good balance in the squat due to the discomfort you'll get in the leg during the squat training.

hack squat

If you don't want a regular squat or Smith squat, you can choose Huck squat. With a 45 degree Huck squat, you can keep your knees slightly bent, and your thighs will continue to contract, even if you are at the highest position.

Head and back need to be against the pad, you should squat below the level. When you squat low enough, you can take a quick look to see if your knees and toes are in the same direction.

Bulgarian lunge squat

Bulgarian split squats are similar in some ways to lunge squats, but more difficult, because your hind legs are on a slab and you can only balance with your front legs.

Some friends will use the flat plate of the horizontal push to practice this movement, but the flat is a little too high, it is better to use a lower platform, the height is not more than 15cm. When the height is too high, it will affect the trajectory and balance ability. The knees and toes of the front legs are in line to help you keep your body straight as you squat and stand up.

Leg flexion and extension

This is actually more of an isolated action, mainly carving the details of the leg muscles, because the effect is remarkable, it should always be part of the leg training.

By contracting at the highest position for 1 to 2 seconds each time to lock the knee and maintain the peak contraction state, leg flexion and extension will help you develop teardrop shaped leg muscles, which every bodybuilding enthusiast craves.

Back pedal

Whether it's seat 45 degrees or seat 60 degrees reverse pedal, can fully extend your leg muscles. And when you choose heavy weights, you're actually increasing the overall strength level.

Feet shoulder width apart, step on the pedal and lower until your thighs and calves are bent at a 90 degree angle. The quadriceps exerts force, lifts the load up, and moves on to the next drop before locking the knee.

lunge

Although many people choose to practice with dumbbells, barbells are actually a better choice. It can train your stable muscles and balance ability, so that every movement of leg training can perform well in the next training.

But there is a real risk of exacerbating existing injuries. If this is the case, you can replace it with a pair of dumbbells. It's an ideal drill for flexing and stretching your thigh muscles, and you'll also benefit from the lunge squat.

Straight leg hard pull

Keep your legs straight, and there is no training that can stimulate the hamstrings in isolation like a straight leg pull. This is an ideal strength exercise and will also help to build up your overall strength, so make it part of your leg training. At the same time, it can also combine your hip muscles and your core muscles.

Standing heel lift

Many partners will only practice the thigh and ignore the calf, so the symmetry of the leg muscles will be affected. The main action of the lower leg is the heel lift in the standing position. You can extend the range of motion to and do the peak contraction at the highest position of each action. Toe inward and outward can stimulate the calf muscles from different angles, but keep in the same direction as the knee.

These movements are like seven dragon balls. Although they are not summoning dragons, they can produce thighs that surpass the average level of the gym. What you gain is not only a better figure, but also the envy of others.