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

It can be satisfying and difficult to strengthen your lower body and get in shape. Building strength, enhancing posture, and accomplishing a well-rounded fitness regimen all depend on paying attention to your buttocks and rear of your thighs. The appropriate workouts can help you efficiently target these areas whether you’re working out at home or in a gym.

For individuals who would rather work out at home, basic but effective workouts like glute bridges, lunges, and squats work wonders. These exercises can be modified to fit your fitness level and don’t require a lot of equipment. You can increase the difficulty of the exercises and accelerate the time it takes to see results by using resistance bands or dumbbells.

To further target the back of your thighs and glutes, use the leg presses, hamstring curls, and cable machines that are available if you have access to a gym. You can get the best of both worlds with a well-balanced training program that incorporates machine-based and bodyweight exercises, enabling you to tone your muscles, gain strength, and improve your endurance.

Maintaining consistency is essential, and staying on course is made simpler with an organized training program. You can keep your workouts interesting and prevent plateaus by varying up your exercises and progressively increasing the intensity. Reaching your fitness goals with a well-rounded approach to lower body training is beneficial, regardless of your experience level.

How to pump the hips and muscles of the back surface of the legs: the most effective methods

The back of the thigh will get more toned and attractive with consistent training. However, some workouts are ineffective.

Which methods will enable you to see the outcome more quickly?

• Deadlift with a barbell or dumbbells;
• Leg curls in a lying and standing position;
• Hyperextension;
• Training on a special machine for the biceps of the legs.

The most efficient exercises are these four fundamental ones.

A well-rounded exercise program, whether at home or in the gym, is crucial for anyone hoping to tone and strengthen their glutes and back thighs. This article will walk you through a variety of equipment-based workouts for the gym and bodyweight exercises for at-home workouts that effectively target these muscle groups. We’ll lay out a simple training plan for all skill levels that will help you reach your fitness objectives, enhance muscle tone, and build overall lower body strength.

Training rules, precautions

While each trainer uses a different training method, everyone must follow the same safety precautions:

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

• If you feel pain during the exercise, this is a signal that the biceps is overstrained. You need to stop the exercise.
• The movements should be smooth, without jerks and sudden jumps.

Scientific research was done in 1970 and revealed that even after a full recovery, individuals with back thigh injuries had lower strength indicators.

As a result, remember to follow the guidelines and get your legs ready for loads.

How often should you exercise at home, in the gym

If you train your hamstrings once a week, make sure it’s an intense workout. The basic rule is that you need to perform fewer repetitions per week the more weight you lift. If not, there’s a chance you’ll overwork your muscles. This holds true for fundamental workouts like deep squats and barbell deadlifts.

Exercises for the rear of the thigh can be done in a complex workout or individually. This indicates that a small portion of the load is transferred to the biceps during front surface training.

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Why you should avoid the Smith machine

Exercises using free weights are thought to be more effective for thigh training than those performed with the Smith machine. This is due to the fact that the bar moves in a single trajectory, requiring less effort from the user to maintain balance.

Smith machine exercises for the back of the thigh are regarded as safe. However, you shouldn’t be afraid to perform barbell free squats; the most important thing is to warm up your muscles. Squatting in a power rack will have a more pronounced effect.

Workouts in the gym. Exercises and technique for their implementation for girls

The atmosphere at the gym is more inspiring than at home. There are qualified trainers in the area. You must understand the proper form and exercises to strengthen your hamstrings.

Romanian deadlift

You can strengthen your back muscles in addition to your leg biceps with this exercise. In contrast to the traditional version, it has a lower inclination, which causes the load level to increase. The projectile weight should be lower than normal, and the shin should only be positioned vertically.

How to execute a Romanian deadlift correctly:

1. You should start with a weight of no more than 25 kg. The athlete stands so that the bar hangs over the shin. The legs are placed shoulder-width apart, and the feet are opposite each other.
2. The apparatus is taken with both hands, 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 pulled back, the back is slightly arched inward. You need to bend over, straining the muscles of the buttocks and biceps of the leg. When lifting, the pelvis should move slightly forward.
5. The main thing is that the weight is lifted by straining the leg muscles, not the back muscles. If your lower back hurts when performing the exercise, this is a sign of incorrect technique.
6. Bends are performed smoothly, without sudden jerks. After several repetitions, the apparatus is carefully placed on the floor.

The fact that balance under a free weight requires shifting more than 65% of body weight to the heels has an impact on the exercise’s efficacy. This causes the pelvis to shift back, which strains the thighs and gluteal muscles.

Squats with a barbell

This is a simple exercise that works multiple muscle groups simultaneously. It tones the muscles of the abdomen, the front and rear of the thigh, and the calves.

How to perform the task correctly:

1. Set the required weight, place the bar on your neck. To prevent the bar from pressing, you can put a rolled-up towel under it.
2. The back should remain straight. Slowly, taking a breath, slowly bend your knees. Sit down in the same way as you sit on a chair. Movements are slow, smooth. You need to stop when the back and the floor are parallel.
3. Ascent is performed on an exhale. You need to push off the floor with your heels. Your leg and buttock muscles should be tense.

You are not allowed to bend your knees together, raise your heels off the ground, or hunch your back.

Making these errors makes the exercise less effective and increases the chance of injury.

Bulgarian split squats

The exercise is simple to do and has an immediate, apparent impact. strengthens the gluteal and calf muscles, as well as the front and back of the thigh.

Accurate performance:

1. For the workout, you will need dumbbells and a low bench. Stand with your back to the bench and throw one leg onto it. Put the other 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 reach parallel, you need to gradually take the starting position.

It is best to begin with a light dumbbell or with no weight at all. Bench height should be increased once the exercise becomes easier. As a result, the load will increase and the lunge will get deeper.

Torso lifts (hyperextension)

On the simulator, single-leg exercises are done for the back of the thigh. This method produces a powerful impact.

Appropriate method of execution:

1. You need to position yourself on the simulator, as usual, at an angle. One leg needs to be pulled out from under the support roller and moved to the side. Hands are bent on the chest or behind the head. Abdominal muscles are maximally tense.
2. Having filled the lungs with air, the body goes down. Exhaling – rises. When lowering the body, you need to reach the very bottom, maximally stretching the back and gluteal muscles. When rising, you need to pause and count 2-3 seconds, then continue doing the exercise.

This exercise helps to strengthen the buttocks and relaxes the lower back in addition to strengthening the biceps femoris. Ideal for people who use a computer to work continuously while seated.

Bending the legs

How to bend your legs correctly in the simulator:

1. It is necessary to adjust the simulator to the height of the athlete. You should lie on the bench, pressing your stomach to it, and put your legs under special soft rollers. They should be at ankle level and form a parallel with them. The bend of the bench is in the waist area, and the knees are hanging. Hands are clamped with special handrails, the face is lowered down.
2. When inhaling, the rollers are pulled up to the buttocks with the legs. The pelvis and hips are not raised, they should be pressed tightly to the bench. The press and hips are tense. The legs are lowered when the athlete exhales. When lifting, the legs are fixed at the top point for 3 seconds.

This exercise can be done in three ways. Their respective goals are to strengthen various back of the thigh muscles. You can perform leg curls with a dumbbell between your ankles while sitting, standing, or lying down. Toes apart is one way to position the feet under the rollers; the other way is to turn the toes toward each other.

Kettlebell swings

Training a medium number of different muscle groups. In addition to improving endurance, the exercise helps to maintain the tone of the muscles in the hips, back, and shoulder blades.

How to correctly perform kettlebell swings:

1. Legs are spread shoulder-width apart. A kettlebell of a comfortable weight is selected. Bending the knees, you need to grab the projectile with both hands. The back remains straight, the press is tense.
2. Then swing 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 when swinging forward. It is necessary to tense this part so that the kettlebell returns forward not with the force of the arms, but as if pushing off with the biceps of the legs.
3. You need to push the kettlebell to head level and return it back.

You can swing with one hand or two kettlebells for this exercise.

It is worthwhile to select projectiles that weigh more than 40 kg in order for the hamstring exercise to be effective.

Home workouts for girls. The best exercises for the buttocks and thighs

Research published in the magazine "Big Sport" indicates that half of Russian women do not have access to a gym. This does not, however, prevent you from doing a full workout and keeping your muscles toned. You can work on your rear thigh muscles at home. The exercises will yield results that are comparable to those obtained using equipment in a gym.

Squats

Frequent weightless squats are an excellent thigh and buttock exercise. However, you must squat properly.

How to carry it out:

1. The back should bend forward. Due to this, the load on the spine is weakened.
2. You cannot lift your heels off the floor. The load should fall on the heels. If it is difficult to control your feet, then you need to put a block about 2-3 cm thick under your heels.
3. Knees do not come together. Otherwise, 60% of the weight loads the joints, but not the muscles. The exercise loses its effectiveness and is harmful to the knee joints.
4. You need to keep your face straight or lift it up. When a person looks down, the back hunches, and the load on the spine increases.
5. When returning to the starting position, it is not recommended to straighten your legs completely. This way you can avoid overstraining your joints and give your muscles an extra load.
6. Trainers do not recommend overweight girls and beginners to squat deeply. The maximum bottom point is parallel to the thigh and the floor. If you go down to the floor, the load on your knees increases.

With consistent exercise, especially when squats are performed correctly, your legs develop a lovely shape. The muscles of the abdomen and thighs are toned on both sides.

Squats on one leg

There are two variations of exercises for the back of the thigh, like single-leg squats. The original is referred to as the classic. Arms extended in front of you, back straight. Sit on one leg while bending the other at the knees. After holding this posture for two to three seconds, return to the beginning position.

A pistol is the term for the second version. The idea is to have a perfectly straight body. The leg is extended forward rather than bent. This is a medium-level exercise; if you find it challenging at first, support your extended leg with a chair or bench.

Lunges with jumping

The exercise strengthens the muscles in the thighs, buttocks, and calves and effectively burns calories. Stepping lunges with jumping are regarded as an intense cardio load in addition to strength training.

Method:

1. You need to stand straight. Back straight, legs together, arms at the sides.
2. As you exhale, throw your right leg forward, hold the position for a few seconds.
3. As you exhale, jump up, and then lunge on the other leg.
4. You need to alternate lunges with a jump until you feel tension in your muscles.

To coordinate your movements when jumping, it’s best for beginners to swing your arms up. You can perform lunges with dumbbells in your hands when the exercise is easy.

Leg raises while lying on your stomach

This workout is just as beneficial as those. How the leg curl machine operates. The rear of the thigh is strengthened and worked out.

Method:

1. You need to lie on your stomach. Straighten your legs and stretch them down.
2. Inhaling, lift your legs, both at once. At the same time, the pelvis should not come off the floor, but the front of the thighs rise. As you exhale, return your legs to their original position.

You can purchase specific weights for the calves once the exercise begins to seem easy.

Gluteal bridge

This exercise targets multiple muscle groups. The lower back, abs, and buttocks are strengthened by it. The back of the thigh is worked out in the same manner as the front because of the body lifts.

Method of execution:

1. You need to lie on your back. Bend your legs and rest your feet on the floor. The body is maximally tense.
2. Tightening the thigh muscles and shins, lift the pelvis and fix in this position for 5 seconds. Shoulder blades and arms should be pressed tightly to the floor.
3. Exhaling, the body slowly lowers to the starting position.

You can use a weighted object on the stomach if the exercise seems easy.

Fighting the legs with a ribbon

It’s simple to exercise your hip biceps. Sports equipment stores sell specific training elastic bands. Because they vary in stiffness, you must choose each one separately.

How to properly train with elastic bands:

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

Using elastic bands while standing is the most efficient method. Greater contraction of the hip biceps occurs than when lying down.

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Month training program for home

A training program is necessary to achieve beautiful reliefs and tone the back of the thigh. You will need to train at home for about two months to see results. The training course listed below is designed for novices.

Exercise	Number of repetitions	Approaches	Interval between approaches
Squat on one leg	15-20	3	45 sec.
Lunges with a jump	10-15	2	30-50 sec.
Leg curls lying on the floor	20	3	50 sec.
Glute bridge	15	3	50 sec.

Three days is the minimum for resting muscles.

Training program in the gym

In the gym, people succeed more quickly. A month of consistent training is required to stretch the biceps femoris.

Exercise	Number of repetitions	Approaches	Intervals between approaches	Weight of the projectile
Barbell squats	10	2	1 min.	70% of 1RM
Bulgarian split squats	10	2	50 sec.	From 5 kg
Hyperextension	10	2	50 sec.	—

You should increase the weight of the equipment and the number of repetitions when the workout starts to seem easy.

How to increase the load on muscles correctly

You should increase the weight by 2 kg once you feel that the muscles are no longer strained while performing the exercise with the original weight. You cannot use a greater weight because doing so raises the possibility of strain and muscle overload. Return the projectile’s previous weight if you are unable to complete more than three repetitions with the new one. This indicates that the biceps are not prepared to handle a heavier load.

You must adhere to safety precautions, carry out the exercises correctly, and refrain from overload in order to obtain a relief surface of the thigh from the back.

Setting aside enough time for rest is crucial when doing strength training. You will see faster results if you pay attention to your body and adjust the second approach if you feel like your muscles are refusing to cooperate.

Written by Anna Vinnitskaya

Exercise	Location
Squats	Gym/Home
Deadlifts	Gym
Glute Bridges	Home
Lunges	Gym/Home
Leg Curls	Gym
Step-ups	Home

Strengthening and improving the appearance of your buttocks and rear thighs can be achieved by including exercises in your routine. It’s important to be consistent whether you choose to work out at home or in a gym. Your lower body strength, flexibility, and muscle tone will all start to improve if you follow a regular routine and pay attention to form.

Recall that variety is key to maintaining the efficacy and interest of your workouts. As you advance, don’t be afraid to switch up your workouts, experiment with new tools, and change up the number of sets or repetitions. In the long run, you can prevent injuries and maintain your motivation by paying attention to your body and making adjustments when necessary.

The ideal fitness regimen is ultimately the one that works for your goals and way of life. Warm-ups, cool-downs, and lots of rest days are essential to allowing your muscles to repair and grow. You’ll feel stronger and better while reaching your goals with the correct training regimen and commitment.

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