Strong legs not only make us look more powerful, but also improve the quality of our lives. If we want to achieve good training results, we'd better make a plan in advance to help us train muscles. Leg muscles are the focus of our lower body training, so today we introduce a leg muscle-building plan, let’s check it out together!

Action 1: Goblet Squat

Action essentials: First, stand with your legs apart on the ground, keeping the distance between your feet shoulder-width apart; then hold the dumbbells with the wrists of both hands, then bend your legs, and your upper body as well, until your thighs are parallel to the ground. Do a set of 20 and do 4 sets.

Action 2: Dumbbell-loaded wide squats

Action essentials: First, stand with your legs shoulder-width apart on the ground, then hold a dumbbell in each hand, keep your arms straight downward, then bend your legs, keeping your arms and upper body motionless. Do 15 reps in 4 sets.

Action 3: One-leg squat

Action essentials: Stand on the ground with your hands on your waist, then lift one leg slightly to lift the sole of the foot off the ground, then bend both legs at the same time, move the upper body down, and keep the arms still. Do a set of 10 and do 5 sets.

Action 4: Squat Jump

Action essentials: First stand on the ground with your legs apart, shoulder-width apart, with your arms straight at your sides; then bend your legs until your thighs are parallel to the ground, and at the same time straighten your legs forward and your arms. Keep it perpendicular to the ground; then stretch your arms back hard, straighten your legs and jump up, with the soles of your feet off the ground, move your entire body up, and repeat this action. Do 4 sets of 10 reps.

Action Five: Sumo Squat

Action essentials: Put your hands on your waist, stand on the ground with your legs shoulder-width apart, then bend your legs until your thighs are parallel to the ground, and move your entire body down. Do 5 sets of 10 reps.

Action 6: Squat with head in hand

Action essentials: First, place your two palms overlapping on the back of your head, stand with your legs apart, keeping the distance shoulder-width apart, and then bend your legs until your thighs are parallel to the ground. Do 15 reps in 4 sets.