Speaking of the vastus lateralis, some people still know that the vastus lateralis is located on the front of the thigh, but many people don’t know how to exercise the vastus lateralis. In fact, you can use squats, lunges, alternating side lunges, and half squat jumps. , these five methods of walking with body weight. So, how to train the vastus lateralis muscle most effectively? Next, let’s take a look at how to train the vastus lateralis.
Squat
1. Keep your back straight, heels shoulder-width apart, knees and toes in the same direction, do not buckle in, palms facing each other, and arms raised flat in front of you.
2. Squat down naturally and smoothly, move your hips backward, and when you reach the lowest point, your thighs will be approximately parallel to the ground. Then stand up and return, keeping your back straight throughout the process.
Lunge
1. Preparation position: Place your left leg in front of you and support your right leg on the toes; tighten your abdomen.
2. Squat: Bend both knee joints at the same time and squat vertically until the two knee joints are 90°.
3. Squat: Use your left leg and heel to squat up to a standing position.
Alternating side lunges
1. The feet are about twice shoulder width, with the toes facing diagonally forward.
2. Place the center of gravity on one leg, squat with the knee on the same side, keep the back straight, and touch the toes of the opposite side with the other hand.
3. With your knees in the same direction as your toes, use your hips to squat up.
4. Shift your weight to the other side.
Half squat jump
1. Keep your back straight, tighten your waist and abdomen, extend your arms forward when squatting, squat until your knees are slightly bent and your arms are straight.
2. Utilize the elasticity of the muscles of the thighs and buttocks when squatting to jump up. Only the force is exerted at the moment of taking off, and the arms swing downward in coordination.
3. fallActive squatting and cushioning when grounding to reduce impact on joints.
4. The movements must be explosive.
Walking with body weight
1. Stand upright, with your feet shoulder-width apart and your hands around your waist. This is the starting position of the movement.
2. Step forward with one leg, bend both knees and lower the hips, lowering the body until the knee of the back leg almost touches the ground. Pay attention to keeping the upper body upright and the knees of the front legs should not exceed the toes.
3. Then use the heel of your front foot to exert force, support your body to stand upward, and at the same time step your back leg forward and repeat the front lunge squatting action.
4. Walk forward with your legs alternately in a lunge squatting motion. If necessary, turn around until the recommended number of times.
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