Exercises on the back of the thigh and buttocks at home, in the gym. Training program

The muscles of the legs in the hip area are composed of the quadriceps and biceps. This is the front and back of the leg. In order for the legs to appear proportional and tucked up on both sides, special attention must be paid to the biceps. For this, there are more than 20 effective exercises that can be performed in the gym and at home.

How to pump up the hamstrings and muscles of the back of the legs: the most effective techniques

With regular exercise, the back of the thigh will become more toned and sexy. But not all exercises are effective.

What techniques will help you see the result faster:

• deadlift with a barbell or dumbbells;
• flexion of the legs while lying and standing;
• hyperextension;
• training on a special simulator for the biceps of the legs.

These are the 4 main exercises that are most effective.

Training rules, precautions

The technique of training is different for each coach, but the safety rules are the same for all:

• Before training, you need to stretch your muscles, stretch, warm them up.

• If pain is felt during the exercise, this is a signal that the biceps are overstrained. Stop exercising.
• Movements should be smooth, without jerks and sudden jumps.

In 1970, scientific studies were conducted, where it was found that people who have suffered a hamstring injury, even after complete recovery, have lower strength indicators.

Therefore, do not neglect the rules, you need to prepare your legs for stress.

How often do you need to work out at home, in the gym

It is necessary to train the hamstrings once a week, provided that the workout is intense. The main rule: the more weight, the fewer reps per week you need to do. Otherwise, there is a risk of overstraining the muscles. This applies to basic exercises, such as barbell rows or deep squats.

Exercises on the back of the thigh are performed both separately and in a complex workout. This means that when training the front surface, a small part of the load is distributed to the biceps.

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Why Avoid The Smith Machine

It is believed that hip training with the Smith machine is less effective than free weight training. This is because the bar moves along the same trajectory, and the person does not need to maintain balance, which reduces the required load.

Exercises on the back of the thigh on the Smith machine are considered safe. But do not be afraid of free squats with a barbell, the main thing is to warm up the muscles. You can squat in a power rack, the effect will be more noticeable.

Classes in the gym. Exercises and techniques for their implementation for girls

The gym is more motivating than home. There are professional trainers nearby. To pump up your hamstrings, you need to know what exercises to do and how to train correctly.

Romanian deadlift

This exercise helps to strengthen not only the biceps in the legs, but also the muscles of the back. It differs from the classic version in that the load level increases due to the lower slope. The weight of the projectile should be less than usual, and the lower leg should be strictly upright.

How to properly perform the Romanian deadlift:

1. You should start with a weight of no more than 25 kg. The athlete stands so that the bar hangs over the lower leg. Legs are shoulder-width apart, and feet opposite each other.
2. The projectile is taken with two hands, spreading them slightly wider than the shoulders. The palms are turned towards the body.
3. The back should be straight, it is unacceptable to bend it in a semicircle. The arms are slightly bent at the elbows, and the legs are slightly bent at the knees. The chin should be raised.
4. The pelvis is retracted, the back is slightly bent inward. You need to bend over by straining the muscles of the buttocks and biceps of the leg. When lifting, the pelvis should give in slightly forward.
5. The main thing is that weight lifting is carried out due to the tension of the leg muscles, and not the back muscles. If the lower back hurts during the exercise, this is a sign of incorrect execution technique.
6. Slopes are smooth, without sudden jerks. After several repetitions, the projectile is carefully placed on the floor.

The effectiveness of this exercise is influenced by the fact that balance under free weight is achieved by transferring body weight to the heels, more than 65%. The pelvis is pulled back, due to this, the gluteal muscles and hips are strained.

Squats

This is a basic exercise that works on several muscle groups at once. It strengthens the abs, the front of the thigh and the back, as well as the calves.

How to do the exercise correctly:

1. The required weight is set, the bar is placed on the neck. To prevent the barbell from pressing, you can put a rolled towel under it.
2. The back should remain straight. Slowly, taking in air, knees bend slowly. You should sit down in the same way as you sit on a chair. The movements are slow, smooth. You need to stop when the back and the floor are parallel.
3. The rise is carried out on exhalation. You need to push off the floor with your heels. The muscles of the legs and buttocks should be strained.

You can't hump your back, lift your heels off the floor and bring your knees together.

Making these mistakes increases the risk of injury and exercise failure.

Bulgarian split squats

The exercise is simple to perform and gives a quick and noticeable effect. Strengthens the back and front of the thigh, as well as the gluteal and caviar muscles.

Correct execution:

1. For training, you need dumbbells and a low bench. They stand with their backs to the bench, and throw one leg onto it. The second is put forward. This is the starting position. Hands down, back straight, face forward.
2. Exhaling, you need to lower yourself onto the toga that is on the floor. When the back of the thigh and the floor are parallel, you need to gradually return to the starting position.

You should start with a low weight of dumbbells or no weight at all. When the exercise starts to come easy, the height of the bench should be increased. Thus, the lunge will become deeper, the load will increase.

Torso lifts (hyperextension)

Exercises on the back of the thigh are performed on the simulator with one leg. This technique has a strong effect.

Correct execution technique:

1. It is necessary to sit on the simulator, as usual, at an angle. One leg needs to be pulled out from under the support roller and taken to the side.Hands are folded over the chest or behind the head. The abdominal muscles are at maximum tension.
2. Having collected air in the lungs, the body goes down. Exhaling - rises. When lowering the body, you need to reach the very bottom, stretching the dorsal and gluteal muscles as much as possible. When lifting, you need to linger and count for 2-3 seconds, then continue the exercise.

In addition to strengthening the hamstrings, this exercise helps to strengthen the buttocks and also has a relaxing effect on the lower back. Suitable for those who constantly work while sitting at the computer.

Leg curl

How to properly bend your legs in the simulator:

1. It is necessary to adjust the simulator for the athlete's height. You should lie on the bench with your stomach pressed against it, and put your legs under special soft rollers. They should be at the level of the ankles and parallel with them. The curvature of the bench is at the waist, and the knees are in the canopy. Hands are clamped on special handrails, the face goes down.
2. On inhalation, the rollers are pulled up by the legs to the buttocks. The pelvis and hips do not rise, they should be firmly pressed against the bench. The abs and hips tighten. The legs drop as the athlete exhales. When lifting, the legs are fixed at the top point for 3 seconds.

There are 3 techniques for this exercise. Each of them is aimed at strengthening different muscles of the back of the thigh. You can do the curl of the legs while sitting, standing, lying with a dumbbell between the ankles. It is necessary to change the position of the feet under the rollers, for example, socks apart, and then turn the socks towards each other.

Swing kettlebell

Training of several muscle groups, medium in complexity. Exercise helps to tone the hips, dorsal and scapula muscles, and improves endurance.

How to do kettlebell swings correctly:

1. Legs are spread shoulder-width apart. A comfortable weight is selected. With your knees bent, you need to grab the shell with both hands. The back remains level, the press is tense.
2. Further, swings are made forward and backward, between the legs. Do the exercise by stretching the muscles of the shoulders and arms. The back of the thigh is trained by swinging forward. It is necessary to strain this part so that the kettlebell returns forward not with the effort of the hands, but as if pushing off with the biceps of the legs.
3. You need to push the weight to the level of the head and return it back.

The exercise can be performed with two kettlebells or swings with one hand.

For the exercise to be effective for the hamstrings, it is worth choosing shells weighing more than 40 kg.

Workouts at home for girls. The best exercises for the glutes and thighs

According to polls carried out in the magazine "Bolshoi Sport", 50% of women in Russia do not have the opportunity to attend a gym. However, this is not a hindrance to full-fledged training and muscle tone. Back thigh exercises can be done at home. The result from the exercises will be similar to that achieved in the gym with shells.

Squats

Regular squats, without weights, are good exercises for the glutes and hips. But you need to squat correctly.

How to do it:

1. The back should bend forward. Due to this, the load on the spine is reduced.
2. Do not take your heels off the floor. The load should be on your heels. If it is difficult to control the feet, then it is necessary to put a block about 2-3 cm thick under the heels.
3. The knees do not come together. Otherwise, 60% of the weight loads the joints, but not the muscles. Exercise loses its effectiveness and is harmful to the knee joints.
4. The face should be kept straight or lifted up. When a person looks down, the back humps, and the load on the spine increases.
5. Returning to the starting position, it is not recommended to straighten your legs completely. Thus, you can avoid overstraining the joints and give the muscles additional stress.
6. Trainers do not recommend overweight girls and beginners to squat deep.The maximum lowest point is parallel to the thigh and the floor. If you go down to the floor, the load on your knees increases.

After regular exercises, taking into account the correct execution of squats, the legs acquire a beautiful shape. Both sides of the hips and abdominal muscles are being worked out.

Squats on one leg

Exercises on the back of the thigh, such as squats on one leg, have two options. The first option is called classic. The back is straight, the arms are extended in front of you. One leg is bent at the knees and sits on the other. They are fixed in this position for 2-3 seconds and rise to the starting position.

The second option is called a pistol. The bottom line is that the body should be completely straight. The leg does not bend, but extends forward. This is an exercise of medium difficulty, if at the beginning it is difficult to perform, then you need to put your extended leg on a chair or bench.

Bouncing lunges

The workout burns calories well, trains the muscles of the thighs, buttocks, and calves. In addition to strength training, jumping lunges are considered intense cardio.

Execution technique:

1. You need to stand upright. The back is straight, legs together, arms at the seams.
2. On exhalation, the right leg is thrown forward, the position is fixed for a few seconds.
3. Exhaling, a jump is made upward, and followed by a lunge on the other leg.
4. It is necessary to alternate lunges with a jump until a feeling of tension in the muscles appears.

For beginners, it is recommended that you swing your arms up when jumping to coordinate movement. When the exercise is easy, you can lunges with dumbbells in your hands.

Lying on your stomach

In terms of effectiveness, this exercise is not inferior to those. What is done on a leg curl machine. The back of the thigh is worked out and strengthened.

Procedure:

1. You need to lie on your stomach. Straighten your legs and stretch them down.
2. Inhaling, the legs rise, both at once. In this case, the pelvis should not come off the floor, but the front surface of the hips is raised. On exhalation, the legs return to their original position.

When your workout starts to feel easy to perform, you can purchase special calf weights.

Gluteal bridge

This is a workout for several muscle groups. It has a firming effect on the buttocks, abs and lower back. Due to the rise of the body, the back of the thigh is worked out in the same way as the front.

Execution technique:

1. You need to lie on your back. The legs are bent and rest the feet on the floor. The body is as dressed up as possible.
2. Straining the thigh muscles and lower leg, raise the pelvis and are fixed in this position for 5 seconds. Shoulders and arms should be firmly pressed to the floor.
3. Exhaling, the body slowly descends to its original position.

If the exercise seems easy, you can use a weight placed on your stomach.

Leg curl with tape

The exercise for the hamstrings is easy to perform. Sports equipment stores sell special workout rubber bands. They differ in rigidity, so you need to select it individually.

How to train properly with rubber bands:

• It is unnecessary to extend the leg to the end.
• It is necessary to strain the muscle well, bringing the bent leg almost to the buttocks.
• The extension should be smooth and the flexion more abrupt.
• At the end of the rise, you need to fix the position of the leg for 3 seconds.

The most effective is the exercise with elastic bands in a standing position. The biceps of the thigh is tensed more than in the supine position.

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Training program for a month for home

To achieve beautiful reliefs and make the back of the thigh fit, you need a training program. For the result to become noticeable, it will take about 2 months of training at home. The training program below is geared towards beginners.

The minimum time for muscle rest is 3 days.

Gym training program

In the gym, people succeed faster. It takes a month of regular training to stretch your hamstrings.

When the workout starts to seem easy, you need to increase the weight of the apparatus and the number of repetitions.

How to properly increase muscle stress

When you feel that the muscles are no longer tense when performing the exercise with the original weight, you should increase it by 2 kg. You can not put more weight, this increases the risk of injury and muscle overload. If more than 3 repetitions cannot be performed with the new weight, then the previous weight of the projectile should be returned. This means that the biceps are not ready for the increased load.

To get a raised surface of the thigh at the back, you need to follow safety rules, do the exercises correctly, and avoid overloading.

The key to strength training is getting enough rest. If you feel that the muscles refuse to perform the second approach, you need to listen to your body, and then the result will appear faster.

Article design: Anna Vinnitskaya

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