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In fact, there are many training actions on how to practice a person’s thigh muscles. Among these actions, some are effective and some are not effective. I believe someone knows how to practice the thigh muscles most effectively. So, how to practice thigh muscles most effectively? Let’s get to know!


  1. Squat

This is a typical strong thigh training, which can exercise your hind leg tendons and front leg quadriceps. If it’s not in your routine now, turn it into routine immediately. Squats can be performed without weight-bearing or with barbells or dumbbells.

Keep your feet slightly wider than your shoulders and stand upright. Toes forward. Don’t stiffen your knees.

If you use dumbbells, pick them up with both hands and put them in front of your ribs. Keep your posture down and put the dumbbell on your heel, not your front foot. Bend your knees and lean your hips back and down as if you were sitting in a chair until your thighs are parallel to the ground. Then slowly return to the standing position. Repeat this process for 15 times, take a break, and then do it twice. Do this 3-5 times a week to build strong thighs.

  1. Lunge

This is another typical thigh exercise. You can use two dumbbells to increase strength. Lunges also help strengthen the lower legs. When you do lunge training, you can take this form:

Put dumbbells on your sides and stand.

Take a big step forward with one foot.

When stepping forward, bend the knee of the other foot to almost touch the ground.

Get up and return to the initial position, then step forward with the other foot and repeat the exercise.

Repeat this process for 15 times, take a break, and then do it twice. Do this 3-5 times a week to build strong thighs.

  1. Straight leg hard pulling

This training is for your leg tendons. For this exercise, you need two dumbbells, a balance ball, or a barbell that you can lift 10 times in a row.

Stand with feet shoulder width apart. The weight-bearing equipment you use should be placed in front of your body.

Bend over and hold the weight-bearing equipment. Do not bend your knees; Your knees should be straight.

Straighten your back and lift the load at the same time.

Bend down again and put the load back on the ground.

Repeat ten times, then rest and do two more groups.

  1. Leg push

You need an instrument to do this exercise, but its effect is worth the cost of the gym. The leg pusher allows you to adjust the weight you use, so you can increase your weight when your leg muscles become stronger.

Sit in the back seat of the leg push pedal machine and put your feet on the pedal. Your knees should be bent. You can hold the handle to keep your body stable.

Push the pedal with your feet. Push the machine to lift the load. Your thighs should feel it. Repeat 15 times, then rest and do two more groups.