{"id":39189,"date":"2021-02-19T11:39:28","date_gmt":"2021-02-19T03:39:28","guid":{"rendered":"https:\/\/sg.everydayonsales.com\/news\/?p=39189"},"modified":"2021-02-19T11:39:28","modified_gmt":"2021-02-19T03:39:28","slug":"lower-body-muscle-training-maps-to-understand-which-action-to-train-which-muscle-at-a-time","status":"publish","type":"post","link":"https:\/\/sg.everydayonsales.com\/news\/39189\/lower-body-muscle-training-maps-to-understand-which-action-to-train-which-muscle-at-a-time\/","title":{"rendered":"Lower body muscle training maps, to understand which action to train which muscle at a time"},"content":{"rendered":"

\"\"<\/p>\n

Lower body muscle training maps, to understand which action to train which muscle at a time<\/p>\n

\"\"<\/p>\n

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.<\/p>\n

\n
01 <\/span><\/strong>Squat<\/span><\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly stimulate the muscles of the buttocks and the quadriceps of the thigh.<\/span>
\n<\/strong><\/p>\n

<\/div>\n

02 <\/span><\/strong>Back bar squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Increasing the weight of the barbell can strongly stimulate the\u00a0<\/span>gluteal muscles<\/span><\/span>\u00a0and quadriceps; but it emphasizes the hip muscles.<\/span><\/p>\n

 <\/p>\n

03 <\/span><\/strong>Neck squat\"\"<\/span><\/strong><\/p>\n

It mainly trains the muscles of the buttocks and the quadriceps, but focuses more on the stimulation and strengthening of the quadriceps.<\/span><\/p>\n

 <\/p>\n

04 <\/span><\/strong>Dumbbell squat\"\"<\/span><\/strong><\/p>\n

It also mainly stimulates and strengthens the muscles of the buttocks and the quadriceps of the thigh.<\/span><\/p>\n

\n

\n<\/div>\n

05 <\/span><\/strong>Sumo Squat\"\"<\/span><\/strong><\/p>\n

Relaxing the distance between the legs can comprehensively strengthen the hip and leg muscles, and greatly stimulate the inner thigh muscles.<\/span><\/p>\n

 <\/p>\n

06 <\/span><\/strong>Squat on the bench<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Helps to further increase the range of motion and stimulate the hip and leg muscles more strongly.<\/span><\/p>\n

 <\/p>\n

07 <\/span><\/strong>Single leg squat\"\"<\/span><\/strong><\/p>\n

Mainly aimed at stimulating and strengthening unilateral hip and leg muscles, helping to improve the imbalance of muscle strength on both sides.<\/span><\/p>\n

 <\/p>\n

08 <\/span><\/strong>Side squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It can mainly strengthen the gluteus medius, and the adductors, quadriceps, calf and hamstrings of the entire leg.<\/span><\/p>\n

 <\/p>\n

09 <\/span><\/strong>Kneeling squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly stimulate and strengthen the quadriceps, adductors and gluteus maximus of the thigh.<\/span>
\n<\/strong><\/p>\n

\n

\n<\/div>\n

10 <\/span><\/strong>Goblet squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly for the quadriceps and hip muscles.<\/span>
\n<\/strong><\/p>\n

\n

\n<\/div>\n

11 <\/span><\/strong>Smith machine squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It also mainly targets the quadriceps and hip muscles.<\/span><\/p>\n

\n

\n<\/div>\n

12 <\/span><\/strong>Barbell lunge squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly training, strengthening the hip muscles, quadriceps and hamstrings.<\/span><\/p>\n

 <\/p>\n

13 <\/span><\/strong>Dumbbell lunge squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

You can switch to dumbbell exercises, which also mainly stimulate the hip muscles, quadriceps and hamstrings.<\/span><\/p>\n

\n

\n<\/div>\n

14 <\/span><\/strong>Smith machine lunge squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

You can also choose Smith machine to practice according to your own preferences, and the muscle area stimulated remains unchanged.<\/span>
\n<\/strong><\/p>\n

 <\/p>\n

15 <\/span><\/strong>Bulgarian one-leg squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It mainly stimulates the gluteal muscles and quadriceps muscles, but also has a certain training effect on the hamstrings.<\/span><\/p>\n

 <\/p>\n

16 <\/span><\/strong>Rope hip extension<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It can mainly stimulate and strengthen the gluteal muscles and hamstrings on the back of the body.<\/span>
\n<\/strong><\/p>\n

 <\/p>\n

17 <\/span><\/strong>Back leg lift<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly strengthen the gluteus maximus, adductors and quadriceps.<\/span>
\n<\/strong><\/p>\n

 <\/p>\n

18 <\/span><\/strong>Abdominal extension<\/span><\/strong><\/p>\n

\"\"<\/p>\n

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.<\/span><\/p>\n

 <\/p>\n

19 <\/span><\/strong>Seated hip adduction<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly train and strengthen the adductor muscles on the inner thigh.<\/span><\/p>\n

 <\/p>\n

20 <\/span><\/strong>Seated Hip Abduction<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It mainly strengthens the abductor muscle groups of the tensor fascia lata, gluteus medius and gluteus minimus on the outer thigh.<\/span><\/p>\n

\n

\n<\/div>\n

21 <\/span><\/strong>Sitting leg flexion and extension<\/span><\/strong><\/p>\n

\"\"<\/p>\n

The main training is to strengthen the quadriceps in the front area of \u200b\u200bthe thigh.<\/span>
\n<\/strong><\/p>\n

\n

\n<\/div>\n

22 <\/span><\/strong>Lying leg curl<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly training and strengthening the hamstrings in the back area of \u200b\u200bthe thigh.<\/span><\/p>\n

 <\/p>\n

23 <\/span><\/strong>Standing\u00a0<\/span>heel lift<\/span><\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly training and strengthening the calf gastrocnemius and soleus muscles.<\/span><\/p>\n

 <\/p>\n

24\u00a0<\/span><\/strong>Leg lift<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Can comprehensively train and strengthen the overall lower limb muscles-including gluteal muscles, quadriceps, calf muscles, etc.<\/span><\/p>\n

 <\/p>\n

25 <\/span><\/strong>Step on the bench<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly strengthen the gluteal muscles, quadriceps and hamstrings.<\/span><\/p>\n

\n

\n<\/div>\n

26 <\/span><\/strong>Deadlift<\/span><\/strong><\/p>\n

\"\"<\/p>\n

It can mainly stimulate and strengthen the back muscles of the body-including gluteal muscles, hamstrings and latissimus dorsi on the back.<\/span><\/p>\n

 <\/p>\n

27 <\/span><\/strong>Sumo deadlift<\/span><\/strong><\/p>\n

\"\"<\/p>\n

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.<\/span><\/p>\n

\n

\n<\/div>\n

 <\/p>\n

28 <\/span><\/strong>Good morning<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Similar to the deadlift mode, it mainly stimulates the hip muscles and the hamstrings on the back of the thigh.<\/span><\/p>\n

\n

\n<\/div>\n

29 <\/span><\/strong>Barbell hip push<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly can mobilize the gluteal muscles, quadriceps and hamstrings, but it stimulates the hip muscles most strongly.<\/span><\/p>\n

 <\/p>\n

30 <\/span><\/strong>Hack Squat<\/span><\/strong><\/p>\n

\"\"<\/p>\n

Mainly can fully stimulate and strengthen the lower extremity buttocks muscles-including gluteus maximus, quadriceps, hamstrings and calf muscles.<\/span><\/p>\n<\/article>\n<\/article>\n","protected":false},"excerpt":{"rendered":"

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