How to exercise foot muscles

We all know that feet are a part of the body that people use frequently, but many people do not pay attention to the care of their feet. Some people find that their feet are very thin and not very good-looking, and they hope that their feet will look stronger. But even for those who exercise, there is no good way to make the feet stronger. We can only do it through some special little tricks. So, how should we exercise the muscles of our feet?

1. How to train the muscles on your feet: weighted squats

Place the barbell on the shoulders behind the neck, hold the horizontal bar with both hands, stand upright, chest out and abdomen in, and keep the waist and back muscles tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again.

How to exercise the muscles in your feet

There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders.

2. How to train the muscles on your feet: seated weight-bearing heel raises

Sit down with the barbell on your thighs, close to your knees, hold the bar with both hands, and place your feet on a 10 cm thick wooden board with your heels exposed. Lift your heels and tense your calf triceps as much as possible. Pause for a moment, then lower your heels below the surface of the board until they can't go any lower. Then redo it. Inhale as you lift your heels, and exhale as you lower them.

3. How to train the quadriceps muscles on the feet

3.1. Seated horizontal leg press: a warm-up exercise before high-intensity squats, safe and reliable.

3.2. Recumbent weighted leg press: This is a classic exercise for concentrated training of the quadriceps. Deep squats put a lot of pressure on the waist when squatting, while recumbent weighted leg press can avoid this shortcoming, so it can be used to lift heavy weights.

3.3. Barbell squat: This is the traditional squat movement. Compared with the barbell squat in front of the neck, the squat behind the neck can bear more weight and is safer. It can develop both the quadriceps and the gluteal muscles, so it is the first choice for most people.

3.4. Smith squat: During the Smith machine squat, the vertical movement trajectory of the body is fixed by the Smith machine, which is relatively safe.

3.5. Hack squat: It is one of the best exercises for leg strength training. Like the Smith machine squat, it is a squat performed with fixed equipment.

3.6. Seated leg extension: This is an ideal exercise for sculpting the shape and lines of the quadriceps. This exercise will make the muscle lines on the front of the thigh clearer.