There are many exercises for how to exercise the vastus lateralis, but many people don’t know how to exercise the vastus lateralis. In fact, you can use your own weight to do back lunges, split-leg jumps, single-leg vertical jumps, single-leg hip kick jumps, and original exercises. Here are five training methods for ground jogging. So, what are the vastus lateralis training exercises? Let’s see how to practice together next.

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 vertical jump

1. Stand on the ground with one foot on the box and the heel close to the edge.

2. Push against the box with your feet, trying to gain as much height as possible, extending your hips and knees.

3. Use the same feet on the boxLand on the ground and return the other foot to the starting position.

Single-leg hip kick

1. Start by standing on one leg, with your bent knee raised. This is the starting position of the movement.

2. Use the opposite direction to jump, extending the hip, knee and ankle of the leg that is standing on the ground.

3. Immediately bend your knees and try to touch your buttocks with the heel of your jumping leg.

4. Return the leg to a partially bent position under the hip and land. Your other leg should remain relatively stationary during this exercise.

Jogging in place

1. Stand upright, with your feet shoulder-width apart and your arms hanging naturally at your sides. This is the starting position of the movement.

2. Bend one leg and lift the foot to knee height. Swing the same side arm backward and the opposite side arm forward. The other leg is slightly bent, keeping the foot on the ground and focusing the weight on the toes.

3. Then return the raised leg to the starting position, then lift the other leg, and repeat the above actions.

4. The above is a complete movement. Repeat the movements alternately on both sides to the recommended number of times.

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