Master Your Muscles: Best Leg Exercises

Mastor Miscles Best Leg mour Exercises * OPTIMISE YOUR WORKOUT * TRY THESE TARGETED TRAINING TECHNIQUES GLUTES The buttocks, or glutes, are made up of three muscles; the gluteus minimus, the gluteus medius and the gluteus maximus. GLUTEUS MINIMUS GLUTEUS MEDIUS GLUTEUS MAXIMUS Recommended exercise for the gluteus minimus: CLAM SHELLS Recommended exercise for the gluteus medius: SIDE-LYING ABDUCTION Recommended exercise for the gluteus maximus: BARBELL HIP THRUST QUADRICEPS The quadriceps femoris (known as the quads) is a large muscle group that includes four prevailing muscles on the front of the thigh: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. There is a fifth muscle of the quadriceps complex that is often forgotten, called the articularis genus. VASTUS LATERALIS VASTUS MEDIALIS RECTUS FEMORIS VASTUS INTERMEDIUS Recommended exercise Recommended exercise Recommended exercise for the vastus medialis: for the rectus femoris: for the vastus intermedius: CYCLIST SQUATS ISOMETRIC WALL SQUAT ONE-LEGGED SQUAT Recommended exercise for the vastus lateralis: LEG EXTENSIONS HAMSTRING GROUP The hamstring group is made up of three muscles; the semitendinosus, semimembranosus and biceps femoris (long + short head). SEMITENDINOSUS SEMIMEMBRANOSUS BICEPS FEMORIS Recommended exercise for Recommended exercise for the semitendinosus: the semimembranosus: DUMBBELL LUNGE ROMANIAN DEADLIFT Recommended exercise for the biceps femoris: LYING LEG CURLS POSTERIOR LEG CALVES' * SUPERFICIAL GROUP Most people think the calf muscles are only the two bulges on the back of your lower leg. However, the calves are in actual fact a group of 7 muscles in the posterior part of your lower leg. They are separated into two groups; superficial and deep. GASTROCNEMIUS SOLEUS Recommended exercise Recommended exercise for the gastrocnemius: for the soleus: STANDING BARBELL CALF RAISE SEATED CALF RAISE POSTERIOR LEG CALVES' * DEEP GROUP There are four muscles in the deep compartment of the posterior leg. One muscle, the popliteus, acts only on the knee joint. The remaining three (tibialis posterior, flexor digitorim longus, flexor hallucis longus) act on the ankle and the foot. POPLITEUS TIBIALIS POSTERIOR FLEXOR DIGITORUM LONGUS FLEXOR HALLUCIS LONGUS 与 岛 Recommended exercise for the popliteus: MEDICINE BALL LUNGES Recommended exercise for the flexor digitorum longus: TOE GRIPPING 17 Recommended exercise for the Tibialis posterior: TOWARD BODY RESISTANT BAND INVERSION Recommended exercise for the flexor hallucis longus: DOMING ANTERIOR LEG The anterior compartment of the leg contains four muscles; the tibilialis anterior, extensor hallucis longus, extensor digitorum longus, and fibularis tertius (also known as peroneus teritius). FIBULARIS TERTIUS HALLUCIS LONGUS DIGITORUM LONGUS TIBIALIS ANTERIOR Recommended exercise AWAY FROM BODY for fibularis tertius: RESISTANT BAND EVERSION Recommended exercise for the hallucis longus and the digitorum longus: TOE RAISES FLAT FOOT Recommended exercise for the tinialis anterior: TA RAISES DECIBEL +Train harder faster louder+ decibelnutrition.com y @TrainDecibel