1. Squat (Sitting squat)
Squat is one of the most comprehensive and effective exercises for the lower body. This move strongly affects the front thigh muscles (four thighs), hamstrings and glutes. You can start with a weightless squat, then upgrade to a dumbbell or dumbbell to increase the difficulty.
2. Lunge ( side leg)
Lunges help develop thigh and glutes, while improving balance. You can flexibly switch between the front lunge, rear lunge or walking lunge to increase the variety and effectiveness of the workout.
3. Leg press
This is an exercise that uses a machine to deeply impact the front thigh muscles, hamstrings and glutes. Leg press is a great choice if you want to do heavy exercise while still ensuring safety for your knees and lower back.
4. Deadlift (Pulling weights off the floor)
Deadlift is a full-body exercise but is especially effective for the hamstrings and buttocks. Make sure to perform the correct technique to avoid injuries and maximize efficiency.
5. Bulgarian split squat
This is a one-legged exercise that focuses on the front thigh and glutes. Place one of your back legs on a chair and do a seated movement with the other leg. This exercise requires stability and good control.
6. Glute bridge
This exercise focuses on the glutes and hamstrings. Lie on your back with your knees cramped, then lift your hips up high and tighten your glutes. This is an ideal choice for those who want to improve the 3rd round.
7. Sumo squat
This version of squat focuses more on the inner thigh muscles. Place your feet wider than shoulder-width apart, with your toes pointing outwards and keep your back straight throughout the exercise.
8. Leg curl (Curl legs with a machine)
This machine-powered exercise mainly affects the hamstrings - the back of the thigh. Simple but effective, leg curls are an indispensable part of complete leg training sessions.
9. Leg extension
Stretching exercises help isolate and tone the front thigh muscles. Do the movements slowly and control to ensure the highest efficiency and reduce the risk of injury.
