Many girls don’t like to practice legs, but they like to be upright! But hips and legs account for 70% of the muscles in the body! From the perspective of exercise anatomy , you cannot have thin hips. From a healthy perspective, quadriceps is more robust and has a very protective effect on the knee joints! There is a saying: If you don’t practice your legs, it will be in vain if you practice! [Cute] 
Smith machine squat
Do four groups, each group does 8-12
Target muscle group: gluteal maximus , biceps , quadriceps
Action tips: raise your head and chest, tighten your shoulder blades, straighten your back and don’t relax, tighten your core, slightly separate your toes, the knees are in the same direction as the toes, and when exerting force, your knees do not turn inward, the center of gravity is back, and when squatting, your knees do not exceed your toes, and when standing straight, your knees do not lock them.
Second action: Leg flexion and extension trainer (hook leg)
Sitting position Leg flexion and extension
Doing 4 groups, 8 to 15 times per group
Target muscle group: biceps femoris
Operation tips: Do not relax when the legs are straightened, the knee joints are not locked, control the whole process, try to relax the calf, do not leave the seat, and do not use the power of the waist.
The third action: Straight leg deadlift
Straight leg deadlift
Do four groups, each group of 8-12
Target muscle group: gluteal maximus, biceps femoris
Action tips: Both feet are open, slightly narrower than shoulder . Knee bend slightly ( Note that the straight leg in "straight leg deadlift" does not mean straight, but rather the legs that are relatively straight compared to another "straight leg deadlift", which means that the legs cannot be extended overext. This "stand straight" for deadlifts and other heavy movements mostly requires slightly bend knees so that they can protect the lumbar spine and knee joints ). bends forward and stretches backwards, and at the same time, pay attention to the entire movement to straighten the waist and back. Hold the bars in both hands, and the distance between the grip is slightly wider than that of the shoulders. Don't bow your head.
The fourth action: sitting instruments with legs inward (clip)
instruments with legs inward
do four sets. 8-12 in each group.
Target muscle group: thigh adductor
Operation tips: Sit upright, apply force to clamp your legs inward, stay at the top and open it. The waist and back are straightened throughout the whole process without the help of waist strength.
The fifth action: instrument double legs (hip) abduction
instrument double legs abduction
Do four groups, each group of 8-12.
Target muscle group: gluteal medius, gluteal maximus
Action tips: sit upright (you can also straighten your waist and back and lean forward slightly), spread the instrument with your legs, stay at the top for a moment, and return to the right. It feels like using your hips to exert force instead of using your legs.
The sixth action: Kick gantry rope after one leg and kick
gantry rope after kick
each group is about and one group is 8- 12
Target muscle group: gluteal maximus, improve hip line
Action tips: Straighten the body, flatten the hips, lift one leg backward, raise it to basically the same level as the lower back (or slightly lower than the back), do not turn the hips, stay at the top for a moment, and do not exceed the front of the other leg when you come back. Never exert force with your waist, lift it back and forth with your thighs instead of kicking it with your calf.
* Generally, you will be exhausted after practicing here.The hip and leg training is over. But if you think you can continue practicing, you can add a small weight buttock push.
* The seventh action: hip push
hip push
do four groups, each group 8-12 times.
Target muscle group: gluteal maximus, parapollinal muscles, quadriceps
Motion tips: 1. Sit on the ground with your back against the bench and place the weight-equipped barbell on your legs. Use a thicker barbell or place a neck guard to hold the part close to the body
2. Roll the barbell directly above your hip (groin), then lean your back on the bench with your shoulder blades close to the top of the bench;
3. Straighten your hips and push your feet to the ground (the point of stress is the shoulder blades and feet,) lift your hips to basically flat with your waist, shrink your hips, and then move back to the starting position in reverse. Be careful not to touch the ground with your hips, and then do the next set.
Newbie can start with a small weight.
comprehensive hip and legs training ends here! Follow me, and there will be a training plan for girls to train their buttocks specifically!
