Exercises for the back of the leg. Exercises for elastic buttocks and back of the thighs

The back of the thigh in women- one of the indicators of the attractiveness of the legs. She is more prone to the appearance of body fat and cellulite, as she does not receive the proper load (especially during sedentary work). To bring the back thigh into shape, you need to pay attention to regular physical activity, monitor nutrition and massage. Be sure to include exercises for the back of the thighs in your workouts.

Functions and Features

The posterior thigh is made up of three muscles - the biceps, semimembranosus, and semitendinosus. Together, these muscles perform the following functions:

• hip extension;
• Flexion of the leg at the knee joint;
• Rotation of the lower leg with a bent knee;

Together with the buttocks, the back of the thigh performs the function of extending the torso.

Peculiarity these muscles in that they tend to shorten. You can learn about shortening with a simple exercise. Lying on your back, lift your leg 90° and lock it. If you do it easily and do not feel pain, then you do not have a shortening of the muscle. This means that the back of your thigh is sufficiently stretched. If you have diagnosed yourself with a shortening of the muscle, then you need to work on stretching.

A set of exercises for the back thigh

Among the many exercises, there are the best ones that are effective for the muscles of the back of the thigh, and they are in front of you:

No. 1. Incline with rise

The exercise is similar to the yoga warrior pose. It tones the muscles, challenging your coordination and balance.

• Stand up straight and tighten your abs.
• Tilt your torso forward while lifting your leg up.
• Stretch your arms out in front of you for balance when your torso and hips are parallel to the floor.
• Hold this position for a few seconds.
• 15 times for each leg.

No. 2. Deadlift with dumbbells

Efficient technique for the back. If you are doing the exercise at home, then you can take bottles of water or sand as weights.

• Take a weight, place your hands along the body, bend your legs slightly at the knees.
• Slowly bend at the hip joint (not at the waist) and lower the dumbbells as far down as possible.
• Please note that the back should be straight, do not round it.
• 3 sets of 12 repetitions.

No. 3. Bridge on one leg

Exercise perfectly works out the hamstring area:

• Lie on your back with your hands on the floor for stability.
• When you bend one leg, straighten the other and lift it off the mat.
• By pressing on the heel of the supporting leg, lift the pelvis up, keeping the body in the “bridge” position.
• Slowly lower the pelvis down, the leg is also at the top.
• 3 sets of 15 reps.

No. 4. touching the floor

Due to the large range of motion, the exercise effectively works out the back thigh and buttocks. The technique combines all the benefits of deadlifts and single-leg deep squats, but without putting pressure on the knee joints.

• Take a dumbbell in your right hand and lift the same leg.
• Keeping your back straight and with your left knee slightly bent, bend forward to touch the floor with the dumbbell.
• In this case, the right knee is bent, and the thigh is located close to the left. You don't need to lift it up.
• When you straighten your back, try not to put the foot of the bent leg on the floor.
• If you are a beginner, try doing the exercise without weights.
• 12 reps for each leg in 2-3 sets.

No. 5. Lateral and diagonal lunges

Work your outer, inner, and back thighs effectively with this exercise:

• Do lunge to the side to the left, bringing the right hand with a dumbbell to the left shin.
• Lower your buttocks as low as possible. The left knee is bent at 90°.
• Curtsey carefully.
• Once you complete 12-15 reps, do the other way. Only 3 sets.

No. 6. Body lifts

• Difficult variation of simple lifts.
• Lie on your stomach, place the fitball between your legs.
• Engage your abs and stretch your arms out in front of you.
• Squeeze the ball as you inhale, lifting your hips and arms off the floor.
• Hold this position for 10 counts, then slowly lower yourself down.
• Just 10 times.

No. 7. Kettlebell tilts

The exercise works not only the back thigh, but also the hamstrings and buttocks.

• Take the kettlebell in your right hand and lift your left leg off the floor.
• Keeping your back in a neutral position, tilt your torso forward as you lift your left hip. The leg will rise up, and the weight will fall to the floor.
• 3 sets of 12 reps for each leg.

No. 8. Hip extension with expander

Effectively pump the back of the thigh and buttocks in just one minute:

• Get into the "on all fours" position.
• Grab the handles of the expander with both hands.
• Place your foot in the center of the rubber.
• Bring the working thigh to the chest, without touching the floor, and take it back, completely straightening it.
• 3 sets of 15-20 reps for each leg.

No. 9. Diagonal lunge

Additional weight increases the effectiveness of the exercise.

• Stand up straight, put your feet slightly wider than your shoulders. Dumbbell - in front of you.
• Take a big step back diagonally, as in a curtsey.
• Lower into a lunge deeply until your hips form a right angle.
• Return to the start and repeat on the other side.
• 2 sets of 15-20 repetitions.

No. 10. Dumbbell row to the chest while standing on one leg

The exercise works not only on the back of the thigh, but also on the upper back.

• From a standing position, take the pose of a warrior (as in exercise number 1).
• Find balance.
• While holding this position, perform dumbbell rows to your chest 10 times.
• Repeat with the other leg.

No. 11. Platform lifts

Exercise imitates , but with a greater height, which makes the exercise even more effective.

• Stand in front of the platform (step), put one foot on top.
• Perform a lift while lifting the knee of the other leg up.
• Return to start.
• Only 20 times.

No. 12. Leg extension

This exercise targets the deep muscles of the thighs and buttocks.

• Get on all fours, hands strictly under the shoulder joints.
• Take the hip to the side, bending at the knee 90 °.
• Slowly straighten your leg fully until it is parallel to the floor.
• Stay in this position for a few seconds.
• Return to start.
• 2 sets of 20 repetitions in each direction.

No. 13. Deep reverse lunge

The step back should be deep so that you feel the tension and stretching of the back of the thigh. 3 sets of 12-15 reps.

No. 14. "Iron" in the plank

The plank works out the muscles of the whole body perfectly. To increase the load on the hips and buttocks, one has only to raise the leg bent at the knee. When standing in a plank, do not lower your pelvis down, but do not lift it up either. 10 lifts with each leg. Only 2 sets.

No. 15. Pulling the hip back

• Pull your hip back as far as possible without leaning back too much.
• Tighten your abdominal muscles to keep your balance.
• When you put your foot down, don't put it on the floor.
• Repeat the movement 20 times at an average pace. Then do diagonal hip abduction 20 more times.
• Do the same movement for the other leg.

In order to at least slightly load the back thigh, it is enough to practice climbing stairs daily. If you want to not only tone the back, but also lose extra pounds, then pay attention to aerobic exercise. During weight loss, cardio should be at least 2 times a week.

How to train muscles?

• Remember that the muscles quickly adapt to the load. Therefore, often change exercises, the number of approaches and repetitions.
• Before training, be sure to warm up the muscles to avoid injury.
• Before starting the complex, take 5 minutes of cardio (running, jumping rope, and so on).
• Remember - muscle effort on the exhale and relaxation on the inhale.
• If you can’t immediately complete the required number of repetitions, do as many as you can.
• You need to do these exercises for the back of the thighs 2-3 times a week.
• At the end of the complex, be sure to complete (especially if you have diagnosed yourself with a shortening of this muscle).

Conclusion

Not only squats develop leg muscles well. Of course, this exercise is one of the best works out the entire muscle corset of the thighs and buttocks. But don't limit yourself to this technique. Here are 15 exercises that help to quickly tone the back of the thigh.

The muscles of the legs are the largest muscle group, which takes the most time and effort to work out. Many break leg training into several days, but still, it is recommended to allocate one day to the thigh muscles. In this article, you will learn how to pump up the muscles of the thighs.

Anatomy of the thigh muscles

The structure of the thigh muscles is very complex. Thanks to the interweaving of ligaments and muscle bundles, our legs provide such versatile mobility. Now we will consider only the main muscle groups of the legs, leaving behind the small muscles.

Muscles of the anterior thigh:

• Iliac muscle;
• Iliopsoas muscle;
• comb muscle;
• Long adductor muscle;
• thin muscle;
• Thigh tensioner;
• Quadriceps femoris muscle.

Why did we mark different muscles with different colors? And all because they are divided into groups according to their similar functions and the same location.

The first five muscles (muscles of the inner thigh) are located in the upper part of the leg under the groin. Their main function is to adduct the leg.

The thigh tensioner (green) is located on the outside of the thigh under the femur. Its main function is to abduct the leg.

Quadriceps femoris - anatomy:

The quadriceps muscle occupies the largest area of ​​the thigh, consists of four bundles, each of which starts from the knee. Two side bundles form the familiar “droplets” above the knees, and two bundles in the middle continue to the pelvis.

Muscles of the back of the thigh:

• Biceps femoris;
• semimembranosus muscle;
• Semitendinosus muscle.

The main functions of these muscles are hip extension in the hip joint, lower leg flexion, leg abduction.

Exercises for the overall development of the hips

The first and most important exercise for the development of the hips is squats with a barbell. This is a basic exercise that mostly works the quadriceps, or quadriceps femoris, but also involves all the muscles of the thigh and lower leg. If you want to shift the focus to the quadriceps, then put pancakes under your heels.

Technics: Correct execution technique is vital in this exercise, since if it is violated, you can get severe injuries to the spine or knees. During the squat, the back should always be kept straight and the pelvis pulled back. The knees should be turned in the same direction as the toes. The head is in line with the knees. The bar should not lie on the neck or fall to the middle of the shoulder blades. Its most comfortable and safe placement is on the trapezius muscle.

The second common exercise for the hips is the leg press. Here, all the muscles of the thigh are also included in the work, but more emphasis is placed on the quadriceps femoris. This exercise allows you to isolate your back with the right technique.

Technics: The leg press machine is adjustable, so you need to set it up for yourself (seat and platform tilt). The back should be fully pressed to the seat, the lower back should not come off. When performing a bench press, we do not fully straighten our legs, since the knee joint should not slam shut. You can adjust the load by placing your feet down, in the middle or up the platform, wide or narrow.

The next exercise for the complex development of leg muscles is lunges with dumbbells in dynamics. That is, in such attacks we walk, and do not stand still. As in the previous exercises, the emphasis is on the quadriceps, but the whole leg is developed.

Technics: Technically, this is a difficult exercise, but a useful one. It is better to perform it with dumbbells, as this will help you keep your balance. The back should be straight, legs bent at 90 degrees. When sitting down on your leg, do not rest your knee on the floor.

Exercises for the quadriceps femoris

One of the most common exercises for developing the front of the thigh is the leg extension in the simulator. This is an isolating exercise that allows you to work out the lateral heads of the quadriceps femoris as much as possible, and this is the answer to the question “how to pump up the medial thigh muscle?”. Perhaps the best exercise for the medial muscle is not to be found.

Technics: There are trainers with or without a back. If there is a backrest, then adjust it so that the lower back is firmly pressed against it. If there is no back, then try to keep your back straight. For fixation, hold on to the handles located at the edges of the simulator. Extend your legs to the end.

How to pump up the quadriceps femoris muscle in isolation? The second useful exercise for this purpose is the hack squat. This exercise allows you to isolate the back, which is convenient for many athletes. Also here you can sit as deep as possible.

Technics: The back should be closely pressed against the back of the simulator, always keep your hands on the latches. You can squat as deep as possible only if you have no problems with your knees.

How to pump up the back of the thigh?

Speaking about how to pump up the biceps of the thigh, you should never lose sight of this exercise - the deadlift. Technically, the exercise is quite difficult and traumatic. If performed incorrectly, it can lead to various injuries of the spine and a sharp increase in intra-abdominal pressure, which has its consequences.

Technics: It is necessary to perform deadlift with a straight back, the stomach should be tightened, and the press should be slightly tense. To work out the hamstrings as much as possible, it is better to perform deadlift on straight or slightly bent legs.

The second exercise in the topic of how to pump up the hamstring muscles is barbell tilts. This is an analogue of the deadlift, but it is performed with a barbell on the shoulders.

Technics: The back should be straight, legs also straight. We take the pelvis back during the slopes.

Another exercise on the list of how to pump up the back of the thigh is hyperextension. It is done in a special simulator.

Technics: The simulator is adjustable, so install the rollers for attaching the legs under you. The knees should be halfway outside the support, the stomach is higher than the pelvic bones - hanging freely. Bend over with a slightly bent back to reduce stress on the lower back.

The last exercise for pumping up the back muscles of the legs is bending the legs in the simulator. This is an isolated exercise for the hamstrings, which allows you to work them out the best.

Technics: The angle of the simulator must be adjusted for yourself, the knees should slightly go beyond the bench, and the roller should be placed on the calcaneal tendon. While bending the legs, the pelvis should not come off the bench. It is necessary to raise the legs twice as fast as to lower them, and it is necessary not to lower them completely.

How to pump up the muscles of the inner thigh and thigh strainer?

There are a lot of exercises for the inner thigh, but almost all of them are performed without weights. We will tell you how to best develop this muscle group.

The first and second exercises for the adductors of the thigh are bringing the legs while standing in the block and bringing the legs together.

Technics: Put on a special cuff on your leg, hook the carabiner of the block onto it. Move your leg to the side. Bring your leg to the maximum.

The second exercise is bringing the legs together in the simulator. This is an isolating exercise that will help you pump up the inner thigh muscles in the most efficient way.

Technics: The lower back must be pressed closely against the back of the simulator, the legs should be placed on the holders. Bring your legs to the maximum and spread also to the maximum. On the last repetitions, you can help yourself with your hands.

Exercise for the thigh tensioner - leg breeding in the simulator. For this, there is a special simulator opposite to the previous one.

Technics: We press the lower back closely to the back of the simulator, place the legs on the mounts. Spread your legs as far as possible to the sides, without bringing them to the end together.

Another exercise for the thigh tensioner is the abduction of the leg in the block.

Technics: Put a special cuff on your leg, hook the carabiner of the block onto it. Take your leg as far as possible to the side, trying to keep the body straight.

Well, here we have answered your questions "how to pump up the internal muscles of the legs, the front of the thigh and the back." Remember that you need to train your legs no more than once every 6-8 days. Use as many exercises as possible to better work out all the muscles of the thigh.

Why pump up the back of the thigh? No one sees it, no one asks to see it, so why waste so much time and effort? Read the answer in this article

Doubt why and, most importantly, how to pump up the back of the thigh to an athlete? To answer the first question, look at a professional bodybuilder. What do you see? That's right, balance.

This term can be heard more and more often in the world. Those who have balance have a chance to become a champion, and those who do not have it are forced to suffer defeat. Balance is not only about the aesthetics and proportions of competitive uniforms, it plays a key role in practical functionality both in and out of the gym. Some antagonistic muscles are essential for muscle mass and performance, so it is important for any athlete to pay attention to the balance between training volume and intensity.

Add this complex to your main workout and you will feel the back of your thighs burning!

100% return and desire to act! Add to this the correct technique - and the back of the thighs is guaranteed to pump up, at once increasing your strength indicators and the external harmony of the body.

It is believed that stretching exercises can prevent sports injuries. Stretching stimulates muscle activity and increases the range of motion of joints.

Bodybuilding is a sport where everything matters on performance day. Here, it is the details that decide who walks away victorious and who goes home. An athlete who has done all the work on physical fitness and balance will be successful. So, it should not differ from the rest of the body and be exactly the same developed.

Reception will help you increase power - arginine, creatine, energy drinks and pre-workout complexes. This sports nutrition is specifically designed to improve sports and fitness performance for men and women. Just add it to your diet and go to conquer new heights!

Hip Supplement Program

Basic set

For the pros

Basic set

Basic set

For the pros

Nutrex's Branched Chain Amino Acids are the foundation for muscle building and training support. It has anabolic and anti-catabolic effects.

Olimp Sport Nutrition | Creatine Mega Caps?

Take 4 capsules 1-2 times daily.

Strengthened muscular work, which requires maximum release of energy, is accompanied by an increased consumption of creatine phosphate as the most important energy source for the muscular system, as a result of which the body's need for creatine during physical exertion increases significantly! In addition to increasing endurance in training, creatine helps increase muscle volume.

VPLAB Nutrition | FitActive Fitness Drink + Q10 ?

Dilute 20 g in half a liter of water and drink during the workout.

Coenzyme Q10 helps reduce high blood pressure, helps the heart, prevents the development of coronary heart disease and myocardial infarction, protects the body from viruses and microbes and restores immunity, and also has a positive effect in the utilization of fats.

weider | Protein 80 Plus?

It is necessary to stir 30 g of powder in 300 ml of milk or water. The fat content of milk should
not exceed 1.5%.

The drug provides peak amino concentration in the first 60 minutes after application and maintains it for 5 hours. Therefore, the muscles grow and recover quickly, while the strength and endurance of the athlete increases. This protein shake is designed as a nutritional supplement to increase the amount of protein in your daily diet.

Ingredients: calcium caseinate, whey protein concentrate, milk protein isolate, dry egg white, flavouring, thickener: guar gum; sweeteners: acesulfame K, aspartame; calcium carbonate, antioxidant: ascorbic acid; vitamin B6. Contains a source of phenylalanine. Contains lactose. May contain trace amounts of gluten and soy.

Energy value of one serving (per 300 ml of water): 112 kcal.
Nutritional value per serving (per 300 ml of water): fats 0.5 g, carbohydrates 2.3 g, proteins 25 g.

Energy value of one serving (for 300 ml of milk 1.5% fat): 256 kcal.
Nutritional value of one serving (for 300 ml of milk 1.5% fat content): fats 5.3 g, carbohydrates 17 g, proteins 35 g.

Instruction

To warm up the muscles of the area being worked out, jump rope at a fast pace for 5-6 minutes.

Grab a dumbbell in each hand and stand up straight. Lower your arms along the body. Tighten your abs and don't arch your back. Keeping your torso straight, take a wide step back with your right foot. Lower into a lunge so that your right knee almost touches the ground. Return to the starting position, trying to ensure that the main load in the movement falls on the left leg. Perform the exercise on the left leg to complete the rep. Do 20-30 repetitions, changing legs.

Lie on the floor on your back, bend your right leg at the knee, foot on the floor. Straighten your left leg. Stretch your arms along the body. Leaning on your right foot, push off the floor and lift your pelvis so that your body forms a straight line from the heel of your left foot to your shoulders. Hold for two counts and slowly lower yourself back to the starting position. Repeat the exercise 20 times and change legs.

Get on all fours. The back is straight, the elbows are exactly under the shoulder joints. Place a dumbbell under your left knee and hold it with your foot. Slowly lift your left leg up so that your thigh forms a straight line with your body. Raise your leg up, as if trying to reach the buttocks with your heel. Do 15-20 reps and lower your knee to the floor. Change your leg.

Stand straight on the left side of the step platform. Place your right foot in the middle of the step, feet wider than shoulders. Bend your elbows and squat slightly. Push off with your right foot from the step, jump to the right so as to jump over the step. The right foot should be on the floor, the left on. Do the exercise for two minutes.

Come into a plank position with your arms directly under your shoulders and your legs together. Place your feet on the floor. Do not lower the pelvis - the body should form a straight line. Keeping your arms perpendicular to your body, slowly bring your knee forward, pulling it towards your chest. Return your leg to its original position and move it to the side. Return to the starting position again. Do 20 reps and switch legs.

After training, be sure to stretch the muscles of the back surface. Sit on the floor with legs straight and extended forward. Spread your legs as wide as possible and stretch in turn, first to the toe of one foot, then the other. You should feel tension in your back muscles. hips. If the exercise is easy for you, spread your legs wider and lower your body, trying to press your chest to the floor.

note

Back of the thigh. Sit down, leaning on your hands, connect your knees together. Put your feet on your toes. Stand up straight, hands on your belt. Run in place with high hips. Sit on the mat with your legs together. Lean forward, trying to reach your toes with your hands.

Helpful advice

Back of the thigh. The best exercises for the hamstrings are those that involve the maximum number of muscles, which helps not only to increase strength and mass, but also to properly work out the relief of your muscles. In this case, we are talking about basic exercises that involve several joints at once.

Sources:

• back of the thighs

The inner thigh is one of the most problematic areas for many women. Systematic physical exercises will help to significantly improve the appearance of the inner thigh. Conduct classes at least 3 times a week and the result will be noticeable in a month.

Instruction

Stand straight, feet shoulder-width apart, arms along the body. As you exhale, transfer your body weight to your right leg and bend it at the knee, with an inhale, return to the starting position. Repeat the lunge on the left leg. Do 15-20 repetitions for each leg.

Stand near the back of a chair, transfer your body weight to your left leg and rise on your toes. Swing your right foot up and to the right, then up and to the left. Do 20 reps. Change your leg.

Lie on your right side, leaning on the elbow of your right hand. Bend the left leg at the knee, place the foot behind the right leg so that the knee looks straight up. Strain your straight right leg and make swinging upward movements without touching the floor. Repeat the exercise 40 times on each leg.

Get on your knees, place your hands on the floor under your shoulders. Lift the right leg bent at the knee up and to the right, do 20 repetitions. Do the exercise with your left leg.

Most people go in for sports not dreaming of becoming professional athletes and getting medals, but to stay strong, resilient, have an athletic figure, stay healthy and young longer. When choosing different types of training, attention should be paid to the hamstrings. The specified muscle group is less exposed to stress due to sedentary work, an inactive lifestyle.

Performing exercises on the voiced parts of the body will help a woman get rid of cellulite and tighten her skin. It is permissible to conduct separately or include in a complex type of training.

1. Classes should not be started without preparing the muscles for the main load. Set aside 5 minutes for a warm-up consisting of aerobic exercise. This includes running, jumping rope, walking up the stairs.
2. Exercises for the back of the thigh are repeated 15-20 times with breaks between sets of 30 seconds. It is better to start with 1-2 approaches. Gradually, the amount is shown to increase. If severe pain begins during execution, the session is interrupted to avoid injury.
3. For training, pick up special comfortable clothes and shoes. It is better to choose sportswear from cutting-edge synthetic fabrics. This one stretches well and wicks away moisture. Shoes are chosen to be breathable, lightweight, designed to protect against injuries, reduce the load on the legs.
4. To make sense of training, it is required to conduct classes 2-3 times a week. It is better to add lightweight elements to morning exercises, achieving maximum effect, keeping the body in good shape.
5. The workout is supposed to end with stretching. Stretching improves blood flow, accelerates muscle recovery, and muscles become more elastic. Stretching helps the body relax after an intense workout.

Examples of simple and effective types of exercises

Exercises for the back of the thigh are suitable for training at home. Special sports equipment is not required. In the absence of dumbbells, the simulator is easy to change for water bottles. In order to achieve maximum results and avoid injury, proper technique is important. After doing a little warm-up, start training.

Special exercises for the gym

Yoga for stretching the back of the thighs

Grab the big toes. Stand up straight, place your feet hip-width apart. Leaving the legs straight, drawing in the knees, lean forward. The head and body move as a whole when moving. With two fingers of both hands (index and middle), the toes are pressed to the floor. At the same time, the fingers are pulled up. The body slowly rises until the arms are fully extended. On exhalation, the chest and buttocks rise higher, creating a slight bend in the lower back. There is a contraction of the muscles of the back of the leg. These movements are recommended to be done several times.

Triangle pose. To perform, stand straight, feet shoulder-width apart. The right foot takes a big step forward. The torso leans sideways to the leg so that the spine is extended, but not arched. To relieve painful tension from the muscles, it is allowed to bend the front leg slightly.

Big toe grip. To perform this asana, lie on your back, straighten your legs, rest your feet against the wall. The right hand grabs the toe of a similar leg, it straightens. The foot with an exhalation reaches for itself. You will feel a stretch in the back of your leg. After holding for 30 seconds, lower the leg. Do the same with the left leg.

Heron pose. It is carried out by sitting on the floor with legs extended forward. Bending the left knee, pressing the muscles of the buttocks to the floor, slightly tilt the pelvis forward. As you exhale, gently begin lifting your right leg. The foot stretches towards itself with a new exhalation stronger to the maximum extension of the biceps of the thigh. After holding the pose for a few minutes, lower your leg. Run with the second leg.

Head to knee posture. The starting position is the same as the previous asana. One leg is straightened, the second is bent at the knee, becomes as close as possible to the buttock, falls to the left on the floor. Turn the pelvis to set the correct direction of movement, the body begins to twist forward towards the right leg. Arms bent at the elbows, grasp the right foot. Continue to reach down until the forehead rests on the shin. Stay in the pose for one or a few minutes, then change legs.

Do not constantly work in enhanced mode, this will lead to overstrain and serious injury. It is better to alternate heavy workouts with light ones.

Remember, to strengthen the back of the leg and give elasticity to the skin, you will have to train intensively, paying attention to proper nutrition. To achieve great results, it is useful to accompany training with a massage course.