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Lower body muscle training maps, to understand which action to train which muscle at a time

by Kyle Chen February 19, 2021

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.

01 Squat

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.

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