Many people are very concerned about their body shape. The definition of a good figure is the same for men and women. In addition to beautiful bones and good coordination, men also have strong muscles. Whether you are a man or a woman, muscle training is still very important, and each exercise method exercises different parts, so you should pay more attention when choosing. So how to strengthen the vastus lateralis muscle on the thigh?

rickshaw deadlift

1. Load the frame with the required weight. Position yourself in the center of the handle. Your feet should be hip-width apart. Grab the bar with your hips bent, allowing your shoulder blades to extend.

2. When your feet and grip are complete, take a deep breath, then lower your hips and bend your knees. Look straight ahead, keeping your chest lifted and your back arched. As the weight rises, bring your shoulder blades together and push your hips forward.

3. Bend at the hips to lower the weight and guide it toward the floor.

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.

Split-leg jump

1. Adopt a lunge position, with one foot forward, knees bent, and back knees almost touching the ground.

2. Make sure your front knee is over the midline of your foot.

3. Stretch your legs, jump as high as possible, and swing your arms.

4. When jumping, bring your feet together and when you land, move them back to the starting position.

5. When landing, your legs will cushion the impact of landing and return to the starting position.

Single leg box jump

1. Choose the box or step that best suits your abilities. If you want to jump with one leg, you need a shorter box. If you want to jump with two legs, you can use a taller box. You need to pay attention to the potential risks caused by the difficulty of the exercise. Before starting, stand 15 to 30 centimeters in front of the box. Stand with your feet shoulder-width apart, your knees and hips slightly bent, and your spine in good posture. This is the starting position of the movement.

2. Lift one leg slightly off the ground and transfer your weight to the other leg. Bend your hips and knees to perform a quarter squat to create a rebound that will enhance your jumping effect. Swing your arms behind you in the ready movement.

3. Instantly exert force, stretch the hip, knee and ankle on the side of the weight-bearing leg, push you upward and slightly outward, and strive to reach the highest point. To increase upward momentum, swing your arms behind you.

4. When you land on the platform, bend your hips and knees to do a partial squat to cushion the impact of your landing. Use your legs to step back to the ground and return to the starting position. It is not recommended to jump off the box during this exercise.

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