How to pump up the back of the thigh? 2 variants of workouts for home and gym

Exercise and proper nutrition, different types of exercise and healthy habits help you become healthier. It’s great to feel light, strong and energized all day long. Do not forget about the aesthetics of the body: beautiful and elastic legs are a dream, but it can become a reality if you follow some rules and know how to work out.

Expert trainer of the Zebra fitness club

“There are isolated exercises for one muscle and complex, during the performance of which three are working at once: the thigh biceps, semitendinosus and semitendinosus. To get results, you need strength training to pump the biceps, antagonist and synergist muscles. When done correctly, you’ll increase hamstring strength, improve muscle tone in the hips, and increase muscle mass, improve jumping ability, and prevent knee ligament injuries.”

How to pump the back of the thigh in the gym?

Bending legs sitting in the trainer

Tehnică

• Sit in the simulator, fix your back in a flat position. Knees do not go far beyond the roller, socks are pulled up on themselves.
• Lower your shoulders slightly down and hold your lower back tightly in place to prevent deflection.
• Take an inhale and on the exhale bend your legs.
• When returning to the starting position, do not fully extend the knees and do not drop the weight abruptly.

Leg swings with a cuff

Tehnică

• Put one foot on the floor, it is the support leg, the second leg is slightly bent at the knee, put a special cuff on it, which is attached to the block.
• Keep your back straight, pull the toe towards you. Place your hands on the frame of the machine.
• Swing your leg backwards. Then lower back down without any sudden movements.
• Change the leg and perform the exercise again.

Hip flexion and extension in the simulator

Execution technique

• Stand tightly to the simulator, abdomen and elbows pressed against the cushion, the body is flat, the lower back is not bent.
• Bend the thigh at the expense of the biceps, the toe is pulled towards yourself.
• Slowly bring the leg back to the starting position.
• Make sure that the tailbone is immobile.
• Do the exercise on both sides.

Gluteal bridge in the simulator

Execution technique

• Lie down in the trainer, bend your legs at the knees and fix them on the platform.
• Tense the biceps by lifting the pelvis up.
• At the top point, bring your buttocks together, making high-amplitude movements. Exhale on the effort.
• Then slowly lower yourself down.

Flexion and extension of the leg in a standing exercise machine

Tehnică

• Stand in the simulator, fix your elbows on the cushions.
• Place one leg with the knee on the cushion.
• Put the other leg under the roller so that it is just above your ankle.
• Bend the working leg as high as you can. Hold the upper position for one or two counts.
• Then return to the starting position slowly without dropping the weight.

Alexandra Brandt: To avoid injuries, it is necessary to perform the exercises correctly, carefully monitor the amplitude of movements, do not stretch the muscle too much, and choose the weights correctly. The back surface of the thigh is very easy to overload.

How to pump the back of the thigh at home?

To train at home, you will need minimal equipment: a fitness ball, weights, some pieces of furniture and fitness bands.

Leg extension with a weighted bar

Tehnică

• Put the weights on your legs. Stand on all fours, with your elbows resting on the floor. The body should form an even line from the tailbone to the neck.
• The legs are at right angles to the body.
• Bend one leg at a 45-degree angle, now take it upward, tensing the buttock until the thigh reaches parallel with the floor. Pull the toe toward you.
• Fix the position at the top point, and then smoothly lower the leg down.

Gluteal bridge on a support

Tehnică

• Lie down on the mat. Put your feet on the fitness ball one foot wide apart. On the ball are the foot and shin to the middle.
• Lift the pelvis up to a level line position. Straight arms are under the body or pulled to the sides.
• By bending the knee and tensing the thigh biceps muscle, pull the fitball under you. From the knee to the neck should be a straight line. The feet should clearly face in the same direction as the toes.
• Lower your pelvis down and then raise it back up. Control the movement as you perform it.
• If you do this exercise on a bench, chair or couch, lean on the support with the lower edge of your shoulder blades. Keep your feet not too wide.
• Lift your pelvis up until your legs form an angle slightly more than straight at the knee.

Gluteal bridge on one leg

Tehnică

• Lie down on the mat. Raise one straight leg up, and the other bend and place it on a support, in our case it is a step.
• Then lift your pelvis up until a straight line is formed from the shoulder blades to the knee of the supporting leg, but do not arch your back.
• Afterward, lower yourself back down.
• Make sure the knee does not move sideways, the movement is straight.
• Repeat on the other side.

Hip raises lying on a support

You can use any support, in our case it is a step.

Tehnică

• Lie on your stomach, bend your legs and spread your knees apart, bringing your feet together, try to bring them as close to the body as possible.
• Place your hands on the floor or grab the step.
• As you exhale, lift your legs up to a position parallel to the floor, tense your thigh muscles.
• Due to the strength of the thigh muscles, return yourself to an upright position.

Leg extension with a rubber band

Tehnică

• Lie on your side, fix the fitness rubber band on your hips. Place the lower arm on the elbow.
• Pull your leg up as far as possible. Keep the lower leg still, creating tension in the resistance band.
• Bring the leg back, the movements are performed smoothly.
• Repeat on the other side.

Gluteal bridge with knee separation

Tehnică

• Put a rubber band for fitness on your thighs. Lie on the floor, bend your legs and rest them on the floor. Arms straight along the body.
• Raise your pelvis upwards. At the extreme point, gently spread your knees apart.
• Then bring your legs together and lower yourself down.
• Repeat the movement without dropping your pelvis to the floor.

How will running help pump the back of the thigh?

Not only exercises will help you achieve expressive relief. If you love jogging, don’t deny yourself the pleasure. They too can become a tool in creating the body of dreams.

Valeria Andreeva

member of the Russian national track and field team, international class MC, Proxima brand representative

“Running will help to pump up the muscles of the back surface of the thigh. It gives a complex load, affecting biceps, quadriceps, intercostal, calf, core and gluteal muscles. To pump up the buttocks, it is necessary not just to run, but to perform special running exercises. And the best way to do this is on a treadmill.”

Jogging

This style implies a speed of about 9 km / h. Slightly relax your legs and do not take them high off the surface, slightly tilt the body forward. This workout promotes fat burning.

Running uphill

Simply set the right angle on the treadmill. Running uphill puts more strain on the gluteal muscles.

Accelerated running

For this task, you will have to run at top speed. This is good for burning fat.

Variable speed running

Put the treadmill in interval training mode or cross-country mode, if it supports this option. The first option will alternate between high and low running speeds, while the second alternates between high and low surface inclines. This exercise summarizes the benefits of the previous two.

Sport walking

The effect is achieved by walking at the speed of light jogging. You should sort of stretch your leg forward to the maximum length, while resting on the heel. If you do everything correctly, the burning in the muscles will not take long.

What prevents you from pumping the back of the thigh?

Wrong exercises. Most often the choice falls on squats, deadlifts and lunges. However, they are not the most effective. The best are those in which the hips are bent, and the knees remain in place.

Incorrect weight of the weights. The working weight should change over time, because gradually the human body gets used to the loads and muscle growth stops. It is important to determine your initial weight, which is different for everyone and depends on the level of training. Then gradually, checking with your capabilities, increase it. The main thing is not to hurry. Training with too heavy weights can lead to serious injuries. Do not hurry to move to such equipment, if you are not sure that you are ready.

Lack of rest. Muscles grow during the recovery period after exercise. If you exercise too often, they will have no time to grow. Therefore, it is advisable to exercise no more than four times a week.

Valeria Andreeva: Even the most intense training will not lead to the desired result without the right lifestyle. First of all, it is about nutrition: you need to increase the number of calories consumed by 10-20%. You need to do this at the expense of proteins, complex carbohydrates and healthy fats. The body will not be able to build muscle mass if it does not have quality building material.

It is important to immediately set yourself up for long training sessions, setting adequate and achievable goals. Break the path into small steps, so you will see results faster and get even more motivation for the next sessions.

When making a plan, don’t forget about warming up, which will prepare your body for work, and warming up – stretching after exertion helps your muscles recover. The workout should consist of three to four approaches of five exercises, each performed 15-20 times.

Now that you know what will help your body, make plans and get ready to enjoy precise relief. Exercise comfortably and with care for your body.