Exercises on the back of the thigh in the gym. How to pump up the back muscles of the thigh

If a girl wants to give her legs and buttocks a beautiful shape, then work should be done on all muscle groups. Exercises for the back of the thigh help to get rid of excess fat in this area, cellulite, and for their implementation they allocate part of the workout on specialized simulators. You can use these muscle groups as part of a basic movement (several joints) or isolated (specific study). Below are popular options for how to pump back hips.

Muscles of the back of the thigh

The anatomy of this part of the leg is in some ways similar to the arm. For example, back muscles the hips are also called biceps or biceps, but the leg does not have a triceps. This is the largest group, which, as a rule, should be downloaded. Smaller groups (semitendinosus, semimembranosus) receive their share of the load when training the thighs. The biceps of the leg is responsible for flexion at the knee joint and extension from a sitting position.

How to tighten your hips

The task for an athlete can be both to reduce body fat in this area, and to build up muscle mass. Some girls strive to get rid of cellulite (which is especially noticeable here), while others have a very skinny legs from nature and want to shape them. To tighten the hips, you need to regularly create an unusual load for them, which will directly affect the muscles. A balanced diet will help you achieve your goal, which will contain a minimum of calories and a lot of protein (a substance that is involved in building muscle tissue).

Exercises for the back of the thigh can be divided into basic and isolated. In the first case, the target muscle groups are involved together with others when performing the movement, in the second, only the biceps femoris muscle is purposefully loaded. It is recommended to start with basic training and end with isolation exercises to achieve the maximum “load”.

How to pump up the back of the thigh

The choice of training method, type of exercise depends on the goal (to lose weight or gain muscle mass). For example, you can pump up the back of the thigh by performing a small number of approaches with a lot of weight, while the muscle itself will not become larger. Muscle fibers will be strengthened, they will become denser and the legs will be strong, beautifully shaped, but will not increase. If you do approaches with a small weight, but large quantity repetitions, then the growth of muscle mass will accelerate. This option is suitable for girls who perform exercises for the back of the thigh in order to increase volume.

Exercises for the back of the thigh

Most movements can be performed at home, but some can only be done on special simulators. For example, hip flexion is very convenient to perform in gym. In a special simulator, you put your feet under the roller and simply pull your heels towards your buttocks. The back of the thigh works purposefully, all other muscles are not involved. This is convenient for people who have injuries to the lower back, knees and cannot work with vertical loads. The most popular options for tightening the back of the thigh are described below.

Deadlift

This is one of the “great three” exercises, used by all athletes (men and women) to pump legs, back, buttocks. The deadlift technique involves a serious load on the knees, lower back, so everything should be done correctly. Incorrect tilt of the body, deflection in the back and there is a possibility of injury. To do this, you will need a bar and a stand (you can do without it, but it will be easier with it).

The weight of the projectile should be selected based on your physical fitness and condition. It is not recommended for girls to take more than 10 kg (the weight of pancakes without a bar). While squatting, try to exclude your back, lower back from work, strain your legs. The execution technique is as follows:

1. Starting position - stand on a stand and squat down. Take the barbell, while it should not touch the floor, arms are fully extended.
2. As you exhale, begin to straighten your legs (not your back), the bar should rise to the level of your knees, then lower yourself down again while inhaling. Concentrate on the fact that the tension should fall only on the hips.
3. Do 2-3 sets of ten reps each.

Such exercises will help strengthen not only the back surface, but also the quadriceps, lower back. Over time, you will be able to take on large weights (15-20 kg) in order to load the muscles as much as possible and get more efficiency from training. You can notice a tangible result after such classes after a month of alternating or daily training. The main condition is the observance of technology.

swing dumbbell

it effective exercise that can be done at home. Swing with dumbbells is performed at the end of the workout, after the basic movements. You will need one dumbbell, the weight is selected individually. The technique is as follows:

1. Put your feet on the fat of your shoulders, take a dumbbell with both hands, pull them down.
2. Stand with a slight tilt of the body forward, a slight deflection in the lower back. Direct the projectile between the legs so that it is under the buttocks at knee level, bend your legs.
3. On the extension, straighten the body and return the dumbbell to its original position.
4. Exercise helps to load upper part biceps, buttocks. A noticeable result will be already after a few sessions.

Squats on one leg

This very technically simple exercise can be successfully performed at home. You will need to stand against the wall to hold on with one hand and have a fulcrum to maintain balance. Squats on one leg have two versions: with a fully extended leg or bent at the knee. The exercise is performed as follows:

1. Stand against the wall, transfer the weight to the left leg (they will need to be changed later), slightly bending at the knee.
2. You need to bend your right leg, raising your knee up. You can grab it with your free hand for convenience.
3. Perform a squat on your left leg, dropping deep down and then return to the starting position.
4. For each leg, do 1-15 reps.
5. The exercise tightens, helps to pump the back of the thigh, buttocks.

King thrust

This movement can remove excess volume from the thigh. To do this, the execution does not require any additional shells. 10-15 approaches are performed for each leg, the result is felt after 3-4 workouts, while it crumples a noticeable muscle load. King's deadlift technique is as follows:

1. Shift your weight to your right leg, bend your left. You can point it backwards instead of forwards (as in the squats above), with the foot parallel to the back.
2. Pull your hands to the floor, bend your back slightly.
3. At the moment of bending the supporting leg with your fingers, try to reach the floor, you can touch it.
4. Return to original stance.

Jumping lunges

Combine this exercise with steel jumps for more efficiency and more explosive hamstrings. To complicate the exercise, people perform it on some kind of rise (hill or stairs). Jumping lunges are a popular technique for pumping the biceps in the gym and at home. Technician following:

1. Initial drain - legs together, arms along the body, back straight (always).
2. Take a step forward with your foot (lunge) deep.
3. Jump and switch legs.
4. If jumping high is not possible, help yourself with a wave of your hands.
5. Repeat 10 times on each leg.

Stretching the back of the thigh

To burn fat, cellulite, you need not only to give aerobic exercise, reduce calories and train muscles, but also stretch them. This will help relieve stress, fatigue after an intense workout. Hip stretch - milestone on the way of giving feet beautiful forms. To give elasticity to the muscle, there are not so many options and they consist in craving for socks. There are three ways to stretch the biceps femoris:

1. Sit on the floor, stretch your legs forward, try to keep your back straight and stretch your hands to your socks. Make sure that there is no strong deflection in the back, try to lie with your stomach on the front surface of the thigh, as in the photo below.
2. The second option differs in that it is performed while standing. Follow the same steps, but in an upright position.
3. Another variation of a similar movement: stand at a table (or bench), throw one leg up on a hill and stretch your hand to your toe.

Video: swing the back of the thigh

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. Choosing different kinds training, attention should be paid to the hamstrings. The specified muscle group is less exposed to stress due to sedentary work, sedentary 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 on execution it starts strong pain, the activity is interrupted to avoid injury.
3. For training, pick up special comfortable clothes and shoes. Sportswear it is better to choose 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

capture thumbs legs. 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.

capture thumb legs. To perform this asana, lie on your back, straighten your legs, rest your feet against the wall. Right hand a finger of a similar leg is captured, 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.

The biceps femoris includes several flexor muscles located on the back of the femoral part of the leg. Their main function is to bend the legs at the knee joint.

Prolonged sitting, prolonged bed rest, and muscle overload can have a negative effect on the hamstrings. Therefore, people who lead a sedentary lifestyle need to know how to pump up the hamstrings and exercise regularly in the gym or at home.

Important: Most athletes often strive more carefully. At the same time, a certain load is also placed on the biceps, but this is not enough for the uniform development of the muscular system of the legs. Your workout should include isolated hamstring exercises.

Anatomical features of the biceps femoris

To figure out how to pump up the thigh muscles, you need to study the structure of this muscle group, as well as the functions they perform.

The back muscles of the femoral part of the legs include:

• biceps;
• semimembranous;
• semitendinous.

The biceps muscle consists of two bundles running along the thigh and attached to the head of the fibula. The semitendinosus runs along the inside of the thigh. Semimembranosus from above is attached to the ischial tuberosity and reaches the tibia.

The main functions of the biceps femoris are:

• flexion of the leg at the knee joint;
• stabilize the knee
• in combination with the gluteus maximus muscle, it is involved in the extension of the body;
• leg rotation.

Usually in fitness and bodybuilding they use a set of traditional basic and isolated exercises that involve all the muscles of the back of the thighs.

Pumping up your legs at home is not so difficult. All that is needed is the desire to achieve the goals set by all means and firm confidence in one's abilities. Before starting training, you should consult with a trainer who, in accordance with your physical fitness, will select a set of exercises and determine the training regimen.

Stepping onto the platform

The tension of the muscles of the legs when lifting to the platform allows you to clearly isolate the posterior thigh muscles. In addition, it helps to solve the problem of how to pump up the lateral thigh muscle without fear of injuring your back. The exercise is more gentle on the spinal column than bench presses and deep squats, so it is recommended for people with problems in the lumbar region.

To increase the load, dumbbells are used. When performed, they are held in each hand along the torso. Starting with the right foot, take a step onto an elevated platform. Leaning on it with the entire surface of the foot, put the left foot to the right. To return to the starting position, lower the left leg first.

Instead of dumbbells for men, you can use a barbell, holding it on your shoulders. Don't take it right away big weight. When performing steps on the platform, it is difficult for a beginner to keep balance without weighting. The average number of repetitions is 8-12 times.

Leg curls

Exercise is one of the most effective, aimed at the biceps of the thigh lying down. Properly performing it, you can improve the relief and shape of the thigh. Visually lengthens it due to the thickening of all muscle bundles.

First of all, you should adjust the simulator to your height. The exercise is performed lying on the bench with your back up. With fully extended legs, the back surface of the lower leg rests against a movable roller with a certain weight. The body must be level. During exhalation, bend the legs, raising the roller as much as possible. After a few seconds, exhaling, lower the legs to their original position. On average, do 10 - 12 repetitions.

Important: To prevent back and hamstring injuries, do not use too much weight at once. Your body must always be in a stable position.

Standing leg curls are aimed at working out all the muscle groups of the back of the thigh. For girls, this exercise is attractive in that it trains and tightens the bottom of the biceps. Due to which the femoral part is visually lengthened, thereby improving the proportions of the legs.

After adjusting the simulator to your parameters, grab the handrails with your hands and slightly bend your lower back. Rest the front surface of the thigh in a special support, place the lower part of the lower leg under the roller.

During exhalation, bend the leg, raising the roller as high as possible, and linger in this position for a few seconds. Then inhale and lower the leg to its original position. It is enough to do 10-12 times for each leg in turn.

Seated leg curls help solve this difficult task how to pump up the inner thigh muscles. The exercise trains the semitendinosus and semimembranosus muscles well, aligning them with more developed biceps.

Having adjusted the simulator to your parameters, take a sitting position. Your knees should go over the edge of the bench. The lower part of the lower leg rests on the roller. In the process of exhalation, the legs are bent, lowering the roller, and briefly linger in this position. Then, exhaling, slowly return the legs to their original position.

Similarly, leg extensions are performed, only the roller is located on the front of the lower leg. In this case, the front muscles of the legs are trained, in particular the medial wide muscle of the thigh. How to pump it up in the gym, the trainer will tell you in more detail.

Performing a Romanian lift

Performed with a barbell. She is held with her hands in front of her with an overhand grip at a distance slightly wider than her shoulders. Legs should be slightly bent, back and arms straight, hips pulled back.

Important: Try to strictly adhere to the rules for performing traction with a barbell. because of high load on the back, you can get a spinal injury.

The video shows exercises on the back of the thigh

On the exhale, straining the hips, completely straighten the body and raise the barbell. Then the bar is lowered to about the middle of the lower leg. Without stopping, repeat the upward movement until the body is fully extended. Perform 8-12 times.

A complete workout, including basic and isolated exercises, will allow you to thoroughly and evenly pump your leg muscles. After completing the workout, stretching the biceps femoris will help accelerate recovery processes and elimination of painful sensations in the back muscles of the legs.

The hamstring is a problem area for most women. It is prone to the formation of cellulite, due to which the skin there becomes flabby and bumpy. You can tighten it by strengthening the muscles. Men involved in sports also need to pay attention to the development of this muscle group. Otherwise, the legs will look disproportionate. In addition, weak muscles hinder progress in squats and other basic lower body exercises.

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Muscle Anatomy

A large area on the back of the legs is occupied by the biceps muscle - the biceps femoris. The semitendinosus and semimembranosus muscles are also located there.

This muscle group performs bending of the legs at the knees and their subsequent extension, as well as retracting the pelvis back when the body is tilted down. Accordingly, in order to pump up the muscles of the posterior femoral part, it is necessary to perform exercises that imitate the listed movements. You can train the biceps of the thigh both at home and in the gym.

Usually, men focus on the development of quadriceps in leg training. But this is wrong. A strong hamstring is needed to increase the working weights in squats and some other lower body exercises. If this muscle group is lagging behind, you can forget about the deep squat. In addition, strong muscles help to avoid knee injury and sprains.

In most exercises aimed at developing the muscles of the back of the thigh, the buttocks are also included in the work, since they perform similar functions.



Effective exercises for home workouts

You can train your hamstrings at home. As inventory, you will need to use dumbbells, a barbell or rubber expanders. If you can’t buy shells, you can take plastic bottles with water or sand.

To notice the result, you need to exercise at home regularly. But you should not abuse training, otherwise the muscles will not be able to recover.

Do no more than 2 sessions per week. The following should be done no earlier than a day after the muscle pain from the previous workout has passed.



Effective exercises for slimming arms - training at home and in the gym

Romanian draft

Main basic exercise on the biceps of the thigh - Romanian thrust. It allows you to stretch the back of the legs well and strengthen the buttocks.

But this exercise is traumatic if the execution technique is not followed. Therefore, beginners are advised to perform it without additional weight until the movement is brought to automatism.

The correct technique for performing the Romanian deadlift:

• pick up a projectile (barbell or dumbbells);
• put your legs a little narrower than your shoulders, feet parallel;
• from this position, begin to lean down with a straight back;
• the pelvis should be pulled back, the knees should be slightly bent;
• the weight should practically slide over the legs, otherwise the load will go from the biceps of the thigh to the arms and back;
• it is worth lowering the projectile to the middle of the lower leg;
• at this point, you should linger, feeling the stretching of the back of the legs;
• then straighten up, resting your heels on the floor and lifting the burden with the strength of the biceps of the thigh and buttocks.

At the top, you can not bend back, otherwise you can get injured. Your back should remain perfectly flat throughout the entire movement.



Perform the exercise at a slow pace, feeling the work of the target muscles. Inhale is done when lowering, and exhale - when lifting.

Apart from classic version, you can do Romanian traction on one leg. This exercise allows you to work out the muscles in more detail and, if necessary, correct their imbalance.



Romanian deadlift on one leg



Leg curl with dumbbells or band

At home, you can perform such an effective exercise as bending the legs lying down with a dumbbell. It is advisable to do it on a bench, and not on the floor, so that the legs hang in the air. Then the amplitude of movement will be the most complete.

Exercise technique:

• lie on your stomach on a bench or similar horizontal object;
• knees should go slightly beyond its edge;
• between the feet you need to clamp the dumbbell;
• firmly grasp the bench with your hands, pressing the body against it;
• as you exhale, bend your knees, lifting the dumbbell, to a right angle;
• fix at the top point, making a peak contraction;
• after that, straighten your legs, but do not completely unbend your knees so that the tension is maintained.



If there is no bench and other suitable item at home, you can do leg curls while lying on the floor. In this case, it is best to use not a dumbbell, but weights or a rubber fitness band. One leg is pressed to the floor, and the other is bent at the knee.



Leg curl lying on the floor with a rubber band

good morning

This exercise got such an unusual name because it resembles a bow when wishing good morning.

Several muscle groups are involved in the process of execution: buttocks, extensors, muscles of the middle, lower back and back of the thigh.

Correct technique:

• put the barbell on your shoulders;
• lean forward, pulling the pelvis back and slightly bending the legs at the knees;
• when the body becomes almost parallel to the floor, it is necessary to straighten up, straining the biceps of the thigh and buttocks;
• The back should be straight throughout the movement, shoulders and chest deployed.



"Good morning"

You need to bend over by pulling the pelvis back, and not by simply bending at the lower back.

In this exercise, you should not take heavy weights, as you can damage your back.

Squats

Squats are aimed at developing the muscles of the lower body. They include many muscle groups in the work, but usually quadriceps receive a large load. To shift the focus and maximize the use of the hamstrings and buttocks, you must follow a few rules:

• the movement should begin with the abduction of the pelvis back, and not bending the legs at the knees;
• you need to squat deeply - to the parallel with the floor or below;
• the lower back should not peck, and the back should be rounded;
• the knees cannot be brought inward, they should look in the same directions as the socks;
• getting up from a squat is necessary due to the efforts of the buttocks.


If you squat correctly, the load will fall on the ass and hamstrings, which is especially important for girls. After working out the technique, you can take weights - put a barbell on your shoulders, pick up dumbbells or water bottles.

Glute Bridge

The glute bridge will help to work out the biceps of the thigh and buttocks in isolation. This exercise is easy to perform both at home and in the gym.

Technique:

• lie on your back, bending your knees;
• while exhaling, raise the pelvis, straining the buttocks so that the body forms a straight line;
• stop at the top and squeeze the muscles as much as possible;
• then return to the starting position, but do not lie down on the floor so that the tension does not go away.



To increase the effectiveness of the exercise, you need to use weights. To do this, you can take a pancake or a small barbell.



Glute bridge with pancake

home workout program

To create a training program from the above exercises, you need to put them in right order. The table shows rough plan workouts for hamstrings and buttocks.

It is advisable to perform exercises 1-2 times a week. The rest of the time, the muscles should recover. On rest days, it's a good idea to train other muscle groups or do cardio.

In the gym

You can also work out in the gym. There are a few more opportunities there, as special simulators are installed. In addition, there is more equipment in the gym and you can train in a frame that allows you to safely take the barbell for squats, Romanian deadlifts, etc.

In the gym, you can perform all the exercises that are suitable for homework. In addition, there are a few more extras.

Bending the legs in the simulator

Practically in all halls there is a lying leg curl machine. To pump up the biceps of the thigh with it, you need to customize the design for yourself. This must be done in such a way that the knees hang slightly from the edge of the simulator, and the roller is above the ankles.

After this setup, you can proceed directly to the exercise. Correct technique:

• lie down on the bench of the simulator, put your legs under the roller;
• as you exhale, bend them at the knees, almost touching the buttocks;
• at the top, “squeeze” the biceps of the thigh and then straighten the legs;
• it is not necessary to fully straighten the knees so as not to damage them and maintain tension in the muscles.



It is important to hold on tightly to the handles and not to bend the lower back, as this shifts the focus of the load from the muscles of the back of the thigh to the lower back.

The leg curl simulator is of the block type, when the weights are set in tiles (blocks). It can also work with free weights when adding pancakes.

You can use a similar design to perform this exercise while standing. The technique will be almost identical.



Less often you can find a simulator for bending the legs while sitting. Its advantage lies in the absence of pressure on the lower back.




Hyperextension with a round back

Another exercise that targets the hamstrings and glutes is the hyperextension. It is performed in a special simulator, which first needs to be adjusted for yourself. To include the necessary muscles in the work, and not the lower back, the pillows of the simulator should be lowered as low as possible.

Hyperextension technique:

• take a position on the simulator;
• cross your arms over your chest or behind your head;
• while inhaling, lower yourself, rounding the upper back so that the angle between the legs and the body is 90 degrees;
• the gaze should be directed downward;
• as you exhale, you should rise so that the body becomes parallel to the floor;
• perform the required number of repetitions.



Hyperextension with a round back

It is desirable to descend slowly, and rise sharply due to the efforts of the posterior muscles of the thigh and buttocks.

It is believed that this exercise has a negative effect on the back. To avoid problems, you can only slightly round the upper back and keep the lower back straight. When the technique has been learned, you can pick up a pancake from the barbell and press it to your chest. But take a lot of weight in this exercise is not worth it.

Gym workout program

The plan of classes in the gym will be slightly different. An example of a training program is shown in the table.

The last two exercises can be done as a superset. That is, first you need to do required amount repetitions of hyperextension, and then immediately, without interruption, proceed to the implementation of the glute bridge.

You should do the same as at home: 1-2 times a week. The next workout can not be carried out until the pain in the muscles after the previous one has passed.

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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 we marked different muscles 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.

Thigh tensioner ( green color) is located on the outer side of the thigh under the femur. Its main function is to abduct the leg.

Quadriceps femoris - anatomy:

The quadriceps muscle occupies the most large area 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 function of these muscles is hip extension in hip joint, flexion of the lower leg, abduction of the leg back.

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.

Technique: 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 correct technique execution.

Technique: 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 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 integrated development leg muscles - 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.

Technique: 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.

Technique: 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.

Technique: 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.

Technique: 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.

Technique: 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.

Technique: 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.

Technique: 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 group muscles.

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.

Technique: 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.

Technique: 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.

Technique: 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.

Technique: 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.