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



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

The leg muscles in the thigh area consist of a quadriceps and biceps. This is the front and back of the foot. In order for the legs to look proportional and to be pulled on both sides, special attention should be paid to the biceps. To do this, there are more than 20 effective exercises that can be performed in the gym and at home.

The content of the article:

1 How to pump up the biceps of the thigh and the muscles of the back of the legs: the most effective methods

2 Training Rules, Precautions


3 How often do you need to do at home in the gym

4 Why you need to avoid Smith simulator

5 Training in the gym. Exercises and their technique for girls

5.1 Romanian deadlift

5.2 Barbell Squats

5.3 Bulgarian split squats

5.4 Lifting the torso (hyperextension)

5.5 Leg bending

5.6 Mahi weights

6 Training at home for girls. The best exercises for the buttocks and thighs

6.1 Squats

6.2 Squatting on one leg

6.3 Bouncing Attacks

6.4 Lifting the legs lying on his stomach

6.5 Buttock bridge

6.6 Bending the legs with tape

7 Monthly home workout program

8 Training program in the gym

9 How to increase the load on the muscles

10 Videos about the exercises on the back of the thigh

How to pump up the biceps of the thigh and the muscles of the back of the legs: the most effective methods. With regular workouts, the back of the thigh will become more toned and sexy. But not all exercises are effective.

What techniques will help to see the result faster:

dead draft with a barbell or dumbbells;

bending the legs while lying and standing;

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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 training technique is different for each trainer, but the safety rules are the same for everyone:

Before training, it is necessary to stretch the muscles, stretch, warm them.

If pain is felt during the exercise, it is a signal that the biceps is overstrained. It is necessary to stop the exercise.

Movement should be smooth, without jerks and sudden changes.

In 1970, scientific studies were carried out, where it became clear that people who have suffered an injury to the back of the thigh, even after complete recovery, have lower power indices.

Therefore, do not neglect the rules, you need to prepare the legs to the loads.

How often you need to do at home, in the gym. Training your hip biceps is necessary 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 overstressing the muscles. This applies to basic exercises, such as thrust with a barbell or deep squats.

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

Why it is necessary to avoid the Smith simulatorIt is considered that training the hips with the Smith simulator is less effective than exercises with free weight. This happens because the neck moves along a single trajectory, and a person does not need to keep balance, which reduces the required load.

Exercises on the back of the thigh on the simulator Smith, found to be 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 the power frame, the effect will be more noticeable.

Classes at the gym. Exercises and techniques for their performance for girlsIn the gym, a more motivating environment than at home. Nearby there are professional trainers. To pump up the thigh biceps, you need to know what exercises to do and how to train correctly.

The hips and

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

How to properly perform Romanian traction:

Begin with weight not more than 25 kg. The athlete becomes so that the neck hangs over the lower leg. Legs are placed shoulder-width apart, and feet opposite each other.

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For the projectile are taken with two hands, placing them slightly wider shoulders. The palms are turned towards the body.

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.

The pelvis is retracted, the back is slightly arched inward. Bend need to tensing the muscles of the buttocks and biceps legs. When lifting, the pelvis should give in slightly ahead.

The main thing is to lift the weight due to the tension of the leg, not the spinal muscles. If the lower back hurts when doing the exercise, it is a sign of the wrong technique.

The slopes are made smoothly, without sudden jerks. After a few repetitions, the projectile gently placed on the floor.

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

Barbell Squats This is a basic exercise that acts on several muscle groups at once. It strengthens the abdominal muscles, the front of the thigh and the back, as well as the calf.

How to perform the exercise correctly:

The necessary weight is established, the neck is put on the neck. To the bar is not pressed, you can put a rolled towel under it.

The back should remain straight. Slowly, typing air, slowly bend your knees. Sit down should also be like sitting on the chair. Movement slow, smooth. Stop is needed when the back and the floor are parallel.

Lifting is carried out on the exhale. Push off the floor need heels. The muscles of the legs and buttocks should be strained.

You can not hump your back, pull your heels off the floor and close your knees together.

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

Bulgarian split squats Exercise is simple in execution and gives a quick and noticeable effect. Strengthening the back and front of the thigh, as well as the gluteal and caviar muscles.

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Proper execution:

For training will need dumbbells and a low bench. They get their backs to the bench and put one foot on it. The second is set aside. This is the starting position. Hands down, back straight, face forward.

Exhaling, you need to fall on the tag that is on the floor. When the back of the thigh and the floor reach a parallel, you need to gradually take the starting position.

It should start with a small weight dumbbells or even without weighting. When the exercise begins to be easy, the height of the bench should be increased. Thus, the lunge will become deeper, the load will increase.

Lifting the body (hyperextension) Exercises on the back of the thigh are performed on the simulator with one leg. This technique has a strong effect.

Proper execution technique:

It is necessary to sit on the simulator, as usual, at an angle. One leg should be pulled out from under the support roller and take it to the side. Hands gash on chest or head for head. Abdominal muscles maximum tension.

Typing air into the lungs, the body goes down. Exhaling rises. When lowering the body, you need to reach to the bottom, stretching the dorsal and gluteal muscles as much as possible. When lifting, you need to linger and count off 2-3 seconds, then continue with the exercise.

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

Bending the legsHow to properly bend the legs in the simulator:

It is necessary to adjust the simulator for the growth of the athlete. You should lie on the Anabolic Steroids Side Effects bench with your belly pressed against it, and put your legs under special soft rollers. They must be at the level of the ankles and form parallel with them. The bend of the bench is in the waist area, and the knees canopy. Hands are clamped with special handrails, face goes down.

While inhaling, the rollers are pulled up with their feet to the buttocks. The pelvis and hips do not lift, they should tightly pressed against the bench. The press and hips tighten. Feet are lowered when the athlete exhales. When lifting, the legs are fixed at the top point for 3 seconds.

There are 3 methods of this exercise. Each of them is aimed at strengthening the different muscles of the back of the thigh. You can bend the legs while sitting, standing, lying, holding 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.

Mahi girayTraining of several muscle groups, medium in complexity. Exercise helps to maintain the tone of the hips, dorsal and scapular muscles, and also contributes to increased stamina.

How to do mahi weights:

The legs are spread shoulder width apart. Chosen weight comfortable weight. Bending your knees, you need to take the projectile with two hands. The back remains flat, the press is tense.

Next, move forward and backward between the legs. It is necessary to do the exercise, stretching the muscles of the shoulders and arms. The back of the thigh is trained as you move forward. It is necessary to strain this part so that the weight comes forward not by the effort of the arms, but as if pushing off with the biceps of the legs.

Push the weight to the level of the head and return it back.

Exercise can be performed with two kettlebells or one-handed swing.

To exercise was effective for the biceps of the thigh, it is necessary to choose shells weighing more than 40 kg.

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Training at home for girls. The best exercises for the buttocks and hips According to surveys conducted in the magazine “Big Sport”, 50% of women in Russia do not have the opportunity to go to the gym. However, this is not an obstacle to a full workout and maintain muscle tone. Exercises on the back of the thigh can be performed at home. The result of the training will be similar to that achieved in the hall with shells.

Squats Ordinary squats, without weighting, are good exercises for the buttocks and hips. But you need to squat correctly.

Different types of squats – good exercises on the back of the thigh.

How to do it:

The back should bend forward. Due to this, the load on the spine is reduced.

It is impossible to tear off the heels from the floor. The load should fall on the heels. If it is difficult to control the feet, then it is necessary to place a block about 2-3 cm thick under the heels.

Exhaling, the body slowly

Knees are not reduced. Otherwise, 60% of the weight loads the Exercises for weight loss – 15 of the most effective exercises joints, but not the muscles. Exercise loses its effectiveness and is harmful to the knee joints.

The face must be kept straight or lifted up. When a person looks down, his back is hunched, and the load on the spine increases.

Returning to the starting position, it is not recommended to straighten the legs completely. This way you can avoid overstressing the joints and give the muscles an extra load.

Trainers do not recommend girls who are overweight and beginners to squat deeply. The maximum low point is parallel to the hip and the floor. If you go down to the floor, the load on your knees increases.

After regular exercises, taking into account the correct performance of squats, legs get 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 versions. The first option is called the classic. The back is straight, arms stretched out in front of you. One leg is bent to the knees and sit down on the other. Fixed in this position for 2-3 seconds and rise to its original position.

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

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Lungeing with jumping. Exercise well burns calories, trains the muscles of the thighs, buttocks, calves. In addition to the power load, lunges with jumps are considered to be intense cardiac load.


Need to stand straight. Back straight, legs together, hands at the seams.

On the exhale, the right leg is thrown forward, the position is fixed for a few seconds.

Exhaling, a jump is made upwards, and then an attack is made on the other leg.

It is necessary to alternate lunges with jumps until a sensation of tension appears in the muscles.

For beginners, it is recommended to swing your arms upwards while jumping to coordinate movements. When the exercise will be easy, you can do lunges with dumbbells in your hands.

Raising the legs lying on his stomach. In terms of effectiveness, this exercise is not inferior to those. What are performed on the simulator for bending the legs. The back of the thigh is worked out and strengthened.


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You need to lie on your stomach. Legs to straighten and pull down.

Breathing in, legs rise, both at once. At the same time, the pelvis should not detach from the floor, but the front surface of the hips rises. On the exhale, the legs return to the starting position.

When training begins to seem easy to perform, you can buy special weighting for sustaplex 250 calves.

Buttock Bridge This is a workout for several muscle groups. Firming effect on the buttocks, press and lower back. Due to the rise of the body, the back of the thigh is worked out as well as the front.


You need to lie on your back. Legs bend and rest their feet on the floor. The body is as stylish as possible.

Straining the femoral muscles and lower leg, raise the pelvis and fixed in this position for 5 seconds. Paddles and arms should be snug against the floor.

Exhaling, the body slowly descends to its original position.

If the exercise seems to be easy, you can use the weighting agent, which is placed on the stomach.

Bending the legs with a tape. Exercise for the biceps of the hips. Easy to perform. In sports equipment stores sell special gum for training. They differ in hardness, so you need to select individually.

How to train with elastic bands:

It is unnecessary to bend the leg to the end.

It is necessary to strain the muscle well, bringing the bent leg to almost the buttocks.

The extension should be smooth, and the flexion more sharp.

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At the end of the lift, you need to fix the position of the leg for 3 seconds.

It is considered the most effective exercise with elastic bands in a standing position. The bicep of the thigh is tightened more than in the supine position.

Training program for the month for home To achieve beautiful reliefs and make the back of the thigh taut, we need a training program. To make the result noticeable, it will take about 2 months of training at home. The training program below is geared towards beginners.

ExerciseNumber of repetitionsApproachesInterval between approachesSquatting on one leg15-20345 sec. Flows with a jump of 10-15230-50 sec. Bending the legs while lying on the floor 20350 sec. Berry bridge 15350 sec.

The minimum time to relax the muscles – 3 days.

Training program in the gymIn the gym, people achieve success faster. It will take a month of regular workouts to pull the thigh biceps.

ExerciseNumber of repetitionsApproachesIntervalues ??between approachesSleigh weightSquats with barbell 1021 min. 70% from 1PM Bulgarian split-squats10250 sec. From 5 kg Hyperextension10250 sec. —When training begins to seem easy, you need to increase the weight of the shells and the number of repetitions.

How to properly increase the load on the muscles When it is felt that the muscles no longer tense when performing exercises with the initial weight, you should increase it by 2 kg. You can not put more weight, it raises the rice for injuries and muscle overload. If the new weight fails to perform more than 3 repetitions, then the previous weight of the projectile should be returned. This means that the biceps are not ready to increase the load.

To get the relief of the thigh in the back, you need to follow safety rules, perform the exercises correctly, and avoid overloading.

The main thing in strength training is enough time to 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

Video on exercises on the back of the thigh 5 best exercises on the back of the thigh:

Source: https://ladysdream.ru/uprazhneniya-na-zadnyuyu-poverhnost-bedra.html

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