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The quadriceps is a large and strong muscle that acts as the primary extensor of the knee joint. Because the knee joint carries most of the body's weight, the quadriceps is the main muscle of the lower thigh. Weakness of this muscle, in fact, would simply make it impossible for people to maintain an upright posture. Quads are made up of the four coronary muscles: the straight, inner, outer, and middle muscles. In spite of this, during various exercises, the load falls completely on this muscle. Sure, strengthening your quads is important, so let's give a quick look at a few of the best exercises for them. Barbell and Dumbbell Lunging You can do lunges in many different ways. You can do this either with a barbell, or dumbbells, while walking around the gym, or from a stand-up position. Let's consider a variation where the athlete stands in a position using a barbell or dumbbell. This position is similar to the squat position with a barbell on your back. Take a step forward with your right foot. The lunge should make the thigh of the working leg to be parallel to the ground at the low point. Simultaneously, the knee of the left leg almost touches the floor, also forming a 90-degree angle. Back to the previous position. Change legs - take a step forward with your left leg. Leg Press The leg press takes as much of the work out of your back and hips as possible. At the same time, it allows you to train with a much heavier weight than a deep squat. In order to place the load on your quads, your feet should be shoulder-width apart while doing the leg press. Just follow the right workout technique. Press your back and head firmly against the bench, with your legs almost completely straight and resting on the frame and your hands firmly gripping the handles. Bending the knees, form a straight angle between the thighs and calves. Lower the legs back to the previous position. Single-Leg Squat Make single-leg squats if you can't go to the gym to train with training machines. It is a perfect way to get your quads workout done. Because it allows you to load your legs without using extra weight. Start in a standing position, extending one leg slightly forward. While squatting down, extend the leg forward and straighten it. Get back to the previous position. Repeat at least 10 times for each leg. Kick Squat Standing with feet shoulder-width apart and toes slightly to the side, place your hands at your waist or cradle them in front of your chest. Focus on the center of your feet. Squat down horizontally at the hips, remembering to keep your back straight. Stand up shifting your weight to one side. Lift your knee to a horizontal position and make a kick with your foot. The kick should be done in one movement. Squats With Fitness Ball Position your feet a little wider than shoulder-width apart with your toes out to the sides at a 45-degree angle. Grasp the fitness ball, keeping a tense and natural bend at the waist, straight shoulders, and neck. Holding the exercise ball, raise your arms up to shoulder height. As you inhale, begin to bend your knees to your sides, making sure they don't stick out past your toes. Your hips should go down first. Your weight is on your heels. Bring your back slightly forward as you squat down and extend your arms to lift the exercise ball over your head. Perform 30-50 repetitions. Final Thoughts Every person dreams of having beautiful legs, and luckily, getting great quads isn't that hard if you know what to do. So why don't you try these exercises?

People often underestimate hamstrings. Often, focusing on training the quadriceps and calves, hamstrings seem less important. However, you should remember that neglecting any muscle has aesthetic and medical consequences that can be avoided if you work it properly. The reason you shouldn't ignore these muscles is not just about the symmetry and appearance of your body. Hamstring weakness is one of the most common causes of injury in most professional athletes. The best way to strengthen your leg muscles is to work them out properly. So let's have a look at the exercises. Barbell 90 The main advantage of this exercise is that you don't need much equipment, just a simple barbell. Starting in a standing position and holding the barbell on your shoulders, keep your back straight. While bending your knees slightly, tense your hips, and bend forward 90 degrees. Then return to the starting position inhaling. Except for hamstrings, this exercise will also strengthen your hips and back. Hyperextensions Hyperextensions are a great workout for your hamstrings as well as the lower back and glute muscles. Sit on the hyperextension training machine comfortably with your heels pressed against the platform at the bottom of the trainer. Place your arms crossed in front of your chest or behind your head. Slowly lower yourself down until you inhale and feel the stretch in your lower back and leg muscles. Without stopping at the bottom point, straighten up to the starting position and exhale. Return to the beginning position then. Maintain your head in line with your torso, keeping your back straight throughout the exercise. Tights Up This exercise can be done on the playground with two pull-ups or simply by placing your feet on a chair or bench. We will present a variation of the home exercise.Choose a sitting position on the floor with your feet on a chair. Lift your torso with your hands so that the tights are in the air. Bending your knees, raise the tights so that your body is paralleled to the floor. Perform 7-8 repetitions. Single-Leg and Dumbbell The exercise requires a good sense of balance and gives you good results. With a dumbbell in your hand, bring one leg back and keep it on the floor until the end of the exercise. Then return to the previous position. Repeat this exercise several times before you have tired. Final Words Hamstrings may look insignificant, but that has nothing to do with the fact that you can skip working these muscles. As a matter of fact, stronger hamstrings prevent you from many injuries. Therefore, don't delay and start exercising these muscles now.

The Kardashians have created many beauty trends, one of which is having beautiful buttocks. So, in this article, we'll talk about building great gluteus muscles so you can look as attractive as Kim, Kourtney, and Khloe. Let's begin by looking at the anatomy. The glutes are made up of three main parts. The gluteal maximum muscles, which are the largest muscles in the body, help to maintain balance when walking and running. They allow your legs to move sideways and are also responsible for contouring the shape of the buttocks. The gluteus medius is overlaid in part by the gluteus maximus and is located at the top of the pelvis. It is involved in leg extension, lateral flexion, and body stabilization during the movement. Finally, below is the gluteus minimus. Both are in charge of leg induction and body stabilization, as well as shaping the thigh line. Training for the glutes Building your glute muscles isn't easy, particularly when you're on a tight schedule. However, by working out at least three times a week and never giving up, you will quickly reach your goal. To help you achieve your goals, we've compiled the best exercises for your gluteus muscle development. Deep squat with a barbell This is one of the basic exercises that help to develop this muscle effectively. From the starting position - with your feet apart - lower your pelvis below the knees. Keep your lower back straight and make sure the knees do not go over your feet. Spreading your legs wider apart puts more pressure on your hips. Romanian deadlifts Stand up straight with a slight bend at the waist. Holding the dumbbells in both hands, bend over and pull your pelvis backward. Reaching a point just below your knees, return to start. Dumbbell split squat Exercise with a straight back and one leg stepping forward while the other leg is thrown into a brace behind you. Squat down and perform the exercise with both legs. Back lunges From the standing position, take a large step backward and drop down to form a bent-over position. Return to start and repeat this exercise for the other leg. Make sure your knee is bent at a right angle and not sticking out past your toes, do 20-30 reps. It is important to step backward precisely, maintaining rhythm and balance. Having great gluteus is everyone's dream, and luckily, developing these muscles isn't difficult if you know the right exercises. So why not take advantage of our tips and start working towards your goal right now?