Vastus Lateralis Muscle Pain & Tear
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🔽하체 운동 루틴 5가지(Lower Body Workout – 5 Moves)🔽 🔸5 Essential Lower Body Exercises (Dumbbell Machine)🔥 1. 덤벨 와이드 스쿼트(Dumbbell Wide Squat) - 발을 넓게 벌려 앉아 내전근(Adductors)을 깊게 사용해 안쪽 허벅지 볼륨을 만드는 스쿼트 운동입니다. 2. 덤벨 내로우 스쿼트(Dumbbell Narrow Squat) - 발을 가깝게 좁혀 앉아 외측광근(Vastus Lateralis)을 강하게 자극해 허벅지 바깥 라인을 선명하게 만드는 스쿼트 운동입니다. 3. 라잉 레그 컬(Lying Leg Curl) - 무릎을 굽혀 대퇴이두근(Hamstrings)을 고립해 뒤 허벅지 라인과 힘을 강화하는 대표적인 햄스트링 머신운동입니다. 4. 불가리안 스플릿 스쿼트(Bulgarian Split Squat) - 한 다리씩 앉아 올라오며 대퇴사두근(Quadriceps)과 둔근(Glutes)을 동시
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VASTUS MEDIALIS - Step ups - TKEs VASTUS INTERMEDIUS - box squats - leg press RECTUS FEMORIS - reverse Nordics - leg extensions - leg press VASTUS LATERALIS - walking lunges - split squats Workout: 1. Barbell back squats 4 x 4 - add RDLs here if desired 2. Foot Elevated Forward Lunge 3 x 6-8 each side 3. Cannon Ball Squats 3 x 12 4. Banded Sissy Squats 3 x 8 - add Nordics or seated leg curls here if desired - add calves here #quads #legday | Judd Lienhard
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