Many fitness enthusiasts neglect leg training, focusing on building their chest and V-taper every day, and only training their legs a couple of times a week. As a result, you probably all know what happens – just like these people below!

This is a situation where your arms are thicker than your legs , and everyone should definitely avoid it. Otherwise, I can't even imagine whether you should wear shorts in the summer. If you don't wear them, it's hot; if you do, your legs look a bit creepy!

They say no man is a god without a perky butt, but actually, you can't be considered a real heartthrob without a pair of strong legs! Of course, when we talk about leg training, we don't mean getting that style like this:

These legs seem even more intimidating than the thin ones above. Steven advocates for developing strong yet slender legs, with defined lines but without bulging veins, like the following:

The most practical tutorial on making men's legs beautiful

Below, the thoughtful Steven will introduce some of the most practical exercises for training leg muscles. You should train your legs at least twice a week!

Equipment practice

I. Leg Press Training

Leg press training targets: front of thighs and glutes /Equipment used: Leg press machine

1. Hold the handles with your feet shoulder-width apart, toes slightly outward, and make sure your knees are aligned with your toes.

2. Using the strength of your thighs and buttocks, push forward for 2 seconds while exhaling, and then push down for 2 seconds while inhaling. Repeat this 12 to 15 times, for 3 to 4 sets.

II. Hamstring Training

Hamstring training area: back of the thigh /Equipment used: supine leg curl machine

1. Lie down with your knees aligned with the axis of the equipment, hands gripping the handles, and head naturally facing forward.

2. Be careful to tighten your abdomen and avoid bending your lower back excessively. Point your feet upwards for 2 seconds while exhaling, and downwards for 2 seconds while inhaling. Repeat 12 to 15 times, and perform 3 to 4 sets.

III. Thigh Extension Exercises

Thigh extension training area: front of thigh /Equipment used: leg extension training machine

1. Align your knees with the axis of the equipment, keep your feet hooked, tighten your abdomen, and press your back against the chair back.

2. Note that you should not rely on swinging motions. Use the strength of the front of your thighs to contract and straighten upwards for 2 seconds while exhaling, and then inhale for 2 seconds while straightening downwards. Repeat this 12 to 15 times, and perform 3 to 4 sets.

IV. TRX Single-Leg Lunge Training

TRX Single-Leg Lunge Works Lower Body and Core Muscles /Equipment Used: TRX

1. Hook the instep of your right foot over the TRX ankle ring and align it with the center line of the rope, and stand with your left foot shoulder-width apart.

2. Slightly tuck in your abdomen, pull your right leg back into a lunge position for 2 seconds, and then squat down with your left leg.

3. Next, pull your right foot closer to your body for 2 seconds, then bring your left foot back to the standing position. Repeat this 12 to 15 times, and do 3 to 4 sets before switching sides.

Equipmentless practice

5. Half squat

Mastering the correct squatting technique will give you better leg muscles, even if you don't use dumbbells.

Target: Leg muscles and gluteal muscles

Action requirements :

• Stand straight with your feet shoulder-width apart, arms extended forward, keeping your upper body as upright as possible while maintaining your balance, and squat down until your thighs are parallel to the ground.

VI. Squat Jump

The full squat jump engages all the muscles in your legs, as evidenced by your heart rate.

Target: Leg muscles, gluteal muscles, abdominal muscles

Action requirements :

• Stand with your feet shoulder-width apart and arms hanging naturally at your sides.

• Squat down to gather your strength, then use your leg muscles to jump as vertically upwards as possible.

• When jumping, try to keep your upper body perpendicular to the ground and avoid tilting.

VII. Lunge

The lunge is a classic leg strength exercise that requires both strength and coordination to complete.

Target: Leg muscles and gluteal muscles

Action requirements :

• Stand with your feet naturally apart, head up and chest out.

• Take a step forward and lower your body as shown in the picture, bending your knees at a 90° angle. Don't take too big a step, otherwise you won't meet the training requirements.

8. Side Lunge

The muscles on the inner thighs are also crucial, but people often neglect to train these muscles in daily life. When it comes to wearing jeans, sometimes this muscle fat can make you "wear out" a pair of jeans faster.

Target: Inner thigh muscles

Action requirements :

• Stand with your feet together.

• As shown in the picture, take a large step to the right, bending your knees at approximately 90 degrees. As your body naturally lowers, keep your body from swaying back and forth or side to side.