最简单的是，我们的股四头肌负责拉直膝盖。但是，大腿前部的这组四个肌肉与其他肌肉（如腿筋和臀部）一起工作，为几乎所有的腿部动作供电。强壮，灵活的四边形为膝关节带来了稳定性，并在您走路，跑步，骑自行车，滑雪并穿越一天时向前启动您。
Yoga can help strengthen your thighs. These poses require an isometric contraction that will power up your legs. Work up to holding each for 60–90 seconds.
WARRIOR II
Warrior II几乎在每个现代瑜伽课中都发现了面包和姿势，这是一个充满活力且苛刻的姿势。不过，攻入内在的战士是值得的。姿势可以增强股四头肌的肌肉，改善关节对齐，稳定膝盖并增强腿筋。
举动：从Down Dog，将右脚向前走到低弓步。将左脚向下扎根，使其以90度角将其扎根，您在右脚的脚后跟和左脚的脚踏板之间创建了一条直线。
在吸气中，将左臂向上扫，将躯干和右臂带到您身边。手臂在肩高的方向相反，手掌向下并平行于地板。臀部面对垫子的长边缘。
加强自底向上的姿势。按下outside left edge of your left foot into the ground and make your entire left leg strong. Make sure your right knee tracks over your right ankle. Glance down and see if you can spot your big right toe to make sure your knee isn’t rolling inward. Tuck your tailbone slightly and engage your abdominals. Roll your shoulders down your back and take your gaze over your right index finger. Relax your eyes and hold before moving to extended side angle (see below). When you’ve held each pose for 60–90 seconds switch sides and repeat with the left leg leading.
EXTENDED SIDE ANGLE
This pose has been known to turn legs to jelly. It’s a challenging pose that promotes strength and flexibility. The pose strengthens your thighs and ankles while stretching the groin, chest and side of the body.
举动：Begin in warrior II with your right foot forward. On an exhale, rest your right forearm lightly on your right thigh and sweep your left arm over your ear, creating a straight line from your left fingertips to your left ankle. Ensure your right knee is directly over your right ankle and engage both legs. Lengthen through the entire left side of your body, and, if it’s comfortable for your neck, take your gaze to the sky under your left armpit. Try to find length through the right side of your body and avoid sinking into your right thigh.
通过将右手伸到右脚内部或将右手伸到右脚上来加深姿势。轻轻按右臂进入右腿以打开臀部。继续向天空旋转胸部。如果您发现胸部转到地板上，请抬起砌块或大腿。
椅子
Chair is a killer move for the thighs and glutes. It strengthens the core, stretches the calves and builds support for the muscles and tendons around the knees.
举动：从山姿势开始。在吸气中，将您的手臂扫过头顶。在呼气中，弯曲膝盖并将臀部倒回去，好像您要坐在身后的椅子上一样。坐得足够低，大腿与地板平行。通过拉出低沉的腹部来吸引腹部。
延长穿过躯干，放松肩膀。如果您的肩膀紧紧地朝着耳朵，伸开手臂或抓住仙人掌手臂，弯曲肘部并将手掌伸出。放松您的肩膀并拓宽胸部。
在这里呼吸60-90秒，然后在吸气中伸直双腿，然后返回山脉。
新月/新月
You get a lot of bang for your buck with crescent lunge, also called high lunge. It strengthens the thighs, hips and butt, while opening your chest and shoulders.
举动：From down dog, bring your right foot between your hands to low lunge. From low lunge, inhale and lift your torso up. Sweep your arms overhead so your palms face each other. Make sure your front knee and ankle stay in a straight line and strongly engage your back leg to keep it straight. Contract the abdominals, stabilizing your core, lengthen through the whole torso and relax your shoulders.
Make it more challenging by leaning the torso forward to a 45-degree angle. This works the quadriceps even more and adds some core work.
保持60–90秒。然后在呼气中向前折叠，用手和开关侧面框架前脚。
女神
下蹲可能是调低下半身的好方法，而女神（也称为胜利下蹲）也是如此。姿势可以增强大腿，尤其是股四头肌和大腿内侧。它还可以工作核心，并伸展臀部和腹股沟。
举动：From mountain pose, turn to face the long edge of your mat with your feet 3–4 feet apart. Turn your heels in and your toes out so your feet are at a 45-degree angle. On an exhale, bend your knees deeply and sink your hips until your thighs are parallel to the ground. Keep your knees over your ankles. Bring your arms out to your sides at shoulder height, bend your elbows, and turn your palms out to create a goal-post shape.
保持脊柱长时间，避免弯腰向前弯腰。参与您的核心。然后在这里握住60-90秒，然后在一个吸气中抬起，抬起腿，恢复山脉。
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