Exercises for buttocks
- Bending forward with a barbell
Exercises quadriceps (front thigh)
Quadriceps femoris extends the leg at the knee joint and is located on the front of the thigh. Involved in all exercises where there is increased extension of the knee. Exercises for quadriceps are listed in order of effectiveness.
- Leg press
- Leg press squats
- Extension in the simulator
Exercises for the hamstrings (rear thigh)
The biceps are located on the back of the thigh and are involved in flexion of the knee. Exercises are listed in order of decreasing efficiency.
- Bending the legs in the simulator
- Deadlifts with a barbell on straight legs
- Lunges – minor impact
Exercises on calf (lower leg)
- Lifting on socks standing
- Lifting on socks “donkey”
The list of exercises for legs include only the most effective movements that maximally stimulate muscle growth. So as not to cause embarrassment on the part of the reader, at least effective exercises are not given.
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