Barbell is a kind of fitness equipment that we often use. It is very effective in building muscles. Leg muscles are a muscle that we must exercise. Exercise of leg muscles will bring us many benefits. So what do you think are the barbell leg exercises? Let’s go take a look below!
Barbell Deadlift
Keep the barbell halfway between your feet. Keep your feet hip-width apart. Bend your hips and grip the bar with your hands shoulder-width apart to effectively extend your shoulder blades. Typically, you will use an alternating grip. Once your hands and feet are in position, take a deep breath, lower your hips, and tighten your knees until your shins are in contact with the bar. Look up with your head. Keeping your chest up and your back arched, use your heels to lift the barbell up. When the bar passes your knees, pull the bar back, tighten your shoulder blades, and push your hips forward toward the bar. Bend at the hips to lower the barbell and return the barbell to the ground.
Barbell Squat
Place the barbell in a position where the trapezius muscles feel comfortable. Beginners can place a towel on this area. Then the posture of the legs is very important. A reasonable standing posture can maximize the power exerted. Keep your feet and shoulders in a vertical line, with your toes slightly open. Finally, don't squat too deep. Pause after your thighs are almost parallel to the ground, and then stand up. The purpose of the pause is to allow the barbell to rest and enhance muscle control.
Barbell lunges
Stand with your feet hip-width apart and take a big step forward with your right foot. Lift the barbell with your hands, straighten your chest and waist, look straight with your eyes, bend your knees and push back straight; apply force on both feet at the same time, and raise your center of gravity vertically upwards. Breathing method: Inhale when pressing down and exhale when returning. The lunge squat is somewhat similar to the split squat, but it is a little more complicated. It has an additional step movement. The exercise effect is basically similar, and it is also a comprehensive exercise.
Smith Machine Squat
Stand under the Smith frame with the barbell on your shoulders. Lean forward slightly. Squat down until your knees are vertical, then return to the original position. The quadriceps can be worked when your feet are in line with the barbell or when you shift your weight backwards. If you move your legs forward, you mainly work the biceps femoris.