How to get rid of cellulite on the back of the thighs. How to pump up the back of the thigh

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 it's not right. A strong biceps femoris 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 carried out no earlier than a day after it passes muscle pain from the previous workout.

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

Romanian draft

The main basic exercise for the biceps of the thigh is the Romanian thrust. It allows good stretch. rear surface legs 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.

Correct execution technique Romanian draft:

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

You can do this at home effective exercise like lying leg curl 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 unusual name for what resembles a bow when wishing good morning.

Several muscle groups are involved in the execution process: 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, do not take big weights as it could hurt 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 the correct 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 onto the handles tightly and not arch your 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 big weight not worth it in this exercise.

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 back of the thigh has an extensive muscle that needs to be developed not only by athletes, but also by people who follow their figure. Back thigh workout, bring muscles into tone, relieve possible problems associated with diseases of the ligaments and blood vessels.

TOP 5 most effective back thigh exercises

Exercise 1. Deadlift

You need a stand and a bar. The weight of the barbell depends on your physical condition and muscle development. Girls are not recommended to take a barbell more than ten kilograms (five on both sides). The load should go to the legs, do not connect the back and body to the work, they should not be mobile.

Get on the stand and squat down. The bar must be kept outstretched arms but preferably without touching the floor.
Slowly straighten your legs so that the bar is at the level of your knees, then sit down again. Make sure that the load is only on the muscles of the legs.
Returning to the starting position, repeat the exercise ten times in several approaches.

As a result of training, with the implementation of this exercise, your muscles of the back of the thigh will noticeably tighten and strengthen. There will be an opportunity to give yourself stronger loads. It will be possible to increase the weight of the bar. All muscle groups on the legs will begin to work in full force.

You will see the effect after two weeks of daily or alternating (every other day) training. To achieve the effect of the exercise, be sure to perform it correctly.

Exercise deadlift, standing on a stand, must be combined with other exercises. Being a beginner in such workouts, it is better to do them every other day. This is necessary for muscle recovery after exercise and their gradual development without the risk of injury and overload.

Exercise 2. Swings with a dumbbell

To perform the exercise, you will need a dumbbell. The severity must be selected based on your muscle potential.

The feet must be placed wider than the shoulders. The dumbbell must be taken on outstretched arms from the chest. Stand straight.
With your arms tilted, guide the dumbbell between your legs. Thus, it should be between the knees and under the buttocks.
While straightening the legs and straightening the body, return the dumbbell to its original position. (Hold it in front of the chest with outstretched arms).

With the right technical execution, you will develop upper part muscles of the back of the thigh and muscles of the buttocks.

The effect is achieved after a few workouts.

Video exercises:

Do not hold the dumbbell at the top. Set the rhythm of the exercise under the inhalation and exhalation. The result that you can achieve depends on the technicality of execution.

Exercise 3. Squats on one leg

There are two options for doing the exercise. In one of them, the free leg is bent and pressed against the body with the hands, and in the other, it should be straightened parallel to the floor. The second option in the common people is called "Pistol Exercise".

Need to stand up right leg while slightly bending at the knee. The left leg must be bent, raising the knee up, for convenience, you can clasp it with your hands.
The supporting leg will be in the process of training and physical activity. Squats on the supporting leg are the basis of the exercise.
After completing the squat, return to the starting position. It is necessary to repeat squats 15-20 times in one approach.

This exercise gives the necessary load on the back of the thigh, bringing it into tone and pulling it up.

The effect of the exercise depends on your efforts. It must be performed before the appearance of pain in the muscles in order to achieve the best result.

Video exercises:

Since the load on the legs goes alternately, it must be distributed equally. The same number of squats on each leg will give the desired effect. While one leg is resting, the other is working, so the approaches can not be separated by breaks. If you have difficulties with balance, you can lean one of your hands against the wall, it will be necessary to gradually get rid of this habit.

Exercise 4

Another effective hamstring exercise is the King row.

Stand on your right leg and bend your left knee. In this case, it is necessary to direct it not forward, but backward, so that the foot is parallel to your back.
Hands must be pulled with fingers to the floor, and the back should be slightly bent.
When bending the supporting leg, stretch your fingers to the floor. It is advisable to touch it.
After completing the exercise several times, repeat it by changing the leg.

The effect of this exercise can be seen after a few sessions, as it works gradually without causing muscle overload.

When performed correctly, you will feel how the back of the thigh stretches.

Video exercises:

Exercise must be done in several approaches. Follow the correct execution technique. If you do not feel tension in the gluteal muscles and the back of the thigh, then you are doing it incorrectly.

Exercise 5. Lunges with jumping

Lunges are the most common hamstring exercises. This exercise does not have to be done in the gym, it is well suited for home conditions. In addition, the lunge exercise does not require additional props, such as a dumbbell or barbell.

It is necessary to stand in the main stance: arms along the body, legs together. Make sure your back is straight.
Step forward with your foot. It is best to start with the right leg.
Change legs while jumping up. In order for the jump to be at a sufficiently large distance from the floor, help yourself with a wave of your hands.

In order to achieve the desired effect, you need to perform this exercise daily.

Exercise well tightens the muscles of the legs and ensures that the body is kept in good shape.

Video exercises:

It is best to perform the exercise in sports shoes. Performing this exercise barefoot can cause injury. The most common of these is foot injury. Keep the balance of the body normal when jumping out, try to keep the body straight without falling to one side or another.

In order to develop your body, you need to choose the right exercises. The training of the back of the thigh should be combined, that is, it should consist of various loads, in which case the muscles will become strong and taut evenly. Follow the correct execution of the exercises and repeat them in several approaches.

Firm, daringly raised buttocks and a taut hamstring are the dream of most people who have a complex of excess fat in the back of their legs. All nutritional errors and lack of training are reflected in the appearance of the rear. Sports load in conjunction with healthy eating and massage will help, strengthen and make beautiful the back of the body.

MOTIVATION

It is more difficult for women to remove fat deposits from the back of the body. There is a predisposition female body to the formation of stocks below the belt. The increased amount of estrogen during puberty is responsible for excess fat in the thighs and buttocks. Even with intensive training, this area is losing ground last.

The more developed the muscle group of the body, the greater its effect on hormone levels. Exercise stress increases the activity of glucagon, a hormone that burns fat. Intensive work on the back of the body will not only make the body beautiful, but also speed up the metabolism. A good metabolism melts unwanted fat deposits on the body. After all, the more developed the muscles, the more nutrition they need. A strong rear helps avoid problems with the back and knees. Therefore, it is quite powerful in order to introduce a workout graph into your daily schedule.

Exercises for the back of the thigh are combined with working out. The main thing in training is the execution technique. She gives correct order and a method of execution in order to avoid excessive muscle strain, microtrauma, severe pain and other troubles.

The basic law of any workout is warming up the muscles. Five minutes of jumping, running or any exercise will help the muscles to tone, become more elastic and take on the load without sprains and injuries.
Comfortable clothing is required, and for some exercises it is better to wear sneakers.
The effort is made on the inhale. Relaxation occurs on exhalation.
It is necessary to repeat the movement on average from 15 to 20 times. Rest is no more than 30 seconds. After that, two more approaches are made. But on initial stage you shouldn't push yourself. Each next workout should be a little harder, literally 1 or 2 repetitions.
The last step in any workout should be stretching. Indeed, the next day after the load, it is felt how the back of the thigh hurts. Some yoga asanas immediately after exercise will reduce soreness in overworked muscles.

lunges

This is the most famous hamstring exercise. It perfectly removes excess fat and, thanks to stretching, tightens muscles. Its advantage is that it does not require the presence of props or going to the gym. Lunges are ordinary or more effective, with bouncing. It is better to perform them in shoes to avoid bruising the foot and slipping, which leads to muscle strain. The body must be kept straight. Initial position: legs together, arms lowered along the body. Starting with the right foot, lunge forward. Then a jump is made, in which you can help yourself with a wave of your hands. At the top point, the legs change places, and the landing occurs with a lunge on the other leg. Daily performance of this exercise effectively removes fat from the back of the thighs and gives tone to the entire body.

SQUATS

This simple movement in itself allows you to quickly tidy up the buttocks and thighs. If you perform squats on one leg, then their effectiveness increases significantly. There are two types of exercise. One leg can simply be pressed with the hands to the body. Another variant is called the "pistol" and is performed with the leg extended forward. The left leg is bent at the knee at the top and clasped with hands. The supporting right leg should also be slightly bent.

You should perform 15 to 20 squats with a return to the starting position. The number of sets must be selected individually. The evaluation criterion will be muscle pain. Breaks between sets are optional, as the bent leg gets enough rest while the supporting leg works. If there are problems with maintaining balance, then you can lean with one hand against the wall, gradually moving to squats without support.

DEADLIFT

This exercise is designed to pump the rear zone of the body. Muscle growth simply displaces excess fat. Performed squatting on a stand. In arms straightened down, they hold a barbell. She must not touch the floor. The legs are straightened at a slow pace. As soon as the bar is at the level of the knees, the squat must be repeated. In this case, the entire load falls only on the legs, and the back remains flat. This exercise is performed 10 times in several visits.

To avoid the risk of sprains and injuries, classes should be carried out every other day. This will allow the muscles to recover. It is recommended to complement this exercise with others. Girls should not take too heavy a projectile, ten kilograms will be enough. After two weeks, the effect of the efforts made will be noticeable. Deadlift allows you to remove excess fat and quickly pump up the back of the thigh. The muscles of the posterior femoral surface will become strong and will work at full strength. Then the load can be increased.

SWINGS WITH DUMBELLS

This exercise perfectly works out the upper thighs and muscles of the buttocks. Legs are wider than shoulders. The initial position of the dumbbell is in front of the chest, in arms extended forward. A downward tilt is made and hands with a dumbbell are sent between the knees under the buttocks. Straightening, hands should again be set at chest level. There should be no delay at this point. You can set the rhythm with the help of breathing, while inhaling - hands in front of the chest, while exhaling - they go down. The result of the effort will be visible after a few workouts.

KING ROD

This movement does not cause an overload, it acts gradually. criterion correct execution there will be a stretching sensation in the back of the thigh. Standing up with support on the right leg, the left one is bent at the knee so that it is behind. The foot will be parallel to the back. The purpose of the exercise is to bend with the fingers touching the floor and bending the supporting leg at the knee. Performed several times for each leg. The back can be slightly arched.

Here are some of the best workouts for problem areas that remove fat deposits. This is not the whole list of possible exercises for the back of the body, including the buttocks and thigh muscles. But still, the main essence of training is motivation. If there is a desire and goal to make the body beautiful and healthy, then the effectiveness of classes will be maximum.

The posterior thigh muscle group is distinguished by the fact that in Everyday life it is not too often subjected to various loads and fat accumulates faster in this part. But for those who decide to tighten their legs, make them stronger, the muscles of the back of the thigh will also require certain exercises.

Such exercises can be included in a comprehensive leg workout or carried out separately. With their help, you can solve several problems at once: remove fat from the buttocks, overcome cellulite and pump legs in general. To achieve a more noticeable effect, exercises for the back of the thigh require regular performance.

The back of the thigh can be worked out both in the gym and at home. We will try to highlight the most effective exercises for correcting the back of the thigh at home and in the gym.

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

To quickly remove excess fat, you need to feel every muscle that the training is aimed at. The back of the thigh includes three large muscles:

biceps femoris (biceps femoris);
semitendinosus muscle;
semimembranosus muscle.

The main functions of these muscles are:

knee flexion;
extension of the hip joint;
flexion of the leg.

The main exercises for the back of the thigh are squats and lunges, but you can diversify them with the help of gym equipment.

1. Leg press lying in a hack simulator.

The bench press is performed lying on the simulator (it is important to use the back of the thigh when pressing).
Put your feet on the top of the platform, place your feet slightly wider than your shoulders, while your knees should remain parallel to each other.
Presses are performed 20 times in 3 sets. You can also press each leg separately, while the number of presses should be the same for each leg.

2. Bending the legs on the simulator.

Lie face down on the machine so that your knees do not touch the bench, but hang down a little (this will help avoid knee injury).
Set the legs under the bindings.
We begin to slowly bend the legs until the roller touches the buttocks, then we also smoothly unbend the legs. In this case, it is important to ensure that the muscles are tense.
Repetitions are performed 20 times with two legs. You can also pump up each leg separately (the main thing is to observe the same number of repetitions on one and the other leg).

3. Exercises on the elliptical trainer.

The advantage of elliptical trainers is that when working with it, special skills and equipment are not required. On the modern models just enter the data (weight, age) and the simulator will show how effective the training was, and also track the change in heart rate.

If necessary, you can increase the difficulty level to quickly remove excess fat. The simulator perfectly works out the back of the thigh, calves, front of the thigh and buttocks, and at the same time does not burden the joints.

4. Barbell squats.

The barbell squat is the most popular exercise among people who are into construction. own body, since it works well not only on the back of the thigh, but also on the buttocks, removes excess fat.

Technique:

Spread your legs shoulder-width apart, place the barbell on your back, on the bottom of the trapezoid.
Perform a smooth squat, while the back should remain straight, and the buttocks should fall slightly below the knees.
Return to starting position.

5. Swings with a dumbbell.

Dumbbell swings also work the buttocks and all the muscles of the core, and these are the obliques, rectus abdominis, hamstrings, etc.

Spread your legs shoulder-width apart, take a dumbbell and stand straight.
Bend your knees slightly, bend over and swing the dumbbells down towards the groin so that the dumbbell is between your legs at knee level.
It is immediately necessary to straighten the legs and straighten the body so that the dumbbell, by inertia, flies up to shoulder level.
Do not hold the dumbbell at the top point, but immediately return to the starting position and do the required number of repetitions.

Exercises for the back of the thigh at home

Exercises for the home do not require special sports equipment, you may only need a mat. But it is worth remembering that classes at home should also be regular.

For the home, the following exercises are suitable to help pump up your legs and remove excess fat:

1. Bridge on the rug.

Take the starting position: lie on the mat, legs bent at the knees so that the feet are completely on the surface of the mat, and the distance between them is slightly less than shoulder width.
With the help of the muscles of the buttocks, you need to push the pelvis up, fix this position and bring your knees together.
Pull your knees back and lower your pelvis without touching the floor. Repeat at least 50 times.

2. Lifting the legs lying on the stomach.

Starting position: lie on your stomach on the mat, arms bent at the elbows, hands under the chin.
Tighten the muscles of the buttocks and lift one leg up without bending it.
Slowly return the leg down, but without touching the floor. Run right amount once on both legs alternately.

In this exercise, you can increase the load by lifting the upper body with each leg raise, then the entire back surface of the body will be involved.

3. Lunges.

Take a step forward with one foot, while lowering the body so that the knee is bent at a right angle.
Hold this position for a few seconds and return to the starting position. Perform an equal number of repetitions on one and the other leg.

4. Lunges with jumping. This exercise is a variant of the classic lunge.

Stand up straight, put your hands on your belt.
Lunge forward with the foot, as in a normal lunge.
Jump up, while changing legs in the air so that the other leg is at a right angle. Perform the desired number of times on each leg.

5. Burpee.

The most difficult but effective exercise for pulling up the front and back of the thigh, buttocks, pectoral muscles, as well as the muscles of the cortex. The main thing is to complete all stages of the exercise at the fastest possible pace, and then excess fat can be removed faster.

Take a starting position: stand up straight, put your hands on your belt.
Do a squat with your hands on the floor.
Move your legs back and get into a push-up position.
Perform a push-up and immediately return your legs back to the squat position.
From a squat, jump as high as possible, while making a clap above your head with your hands.

The muscles of the legs are the largest muscle mass in the body, which, with an active lifestyle, is involved in walking. People who lead a sedentary lifestyle are faced with the need to exercise to keep their muscles in good shape.

Shaping the thighs and buttocks

Strength exercises are necessary for almost everyone to cope with natural decline. muscle mass with age. To increase the buttocks, get rid of the flabbiness of the inner surface of the legs, the load must be intense.

To pump up the muscles of the thigh and buttocks, both for tone and for growth, you need to work with a barbell or dumbbells.

Three basic exercises should be performed at least once a week:

squats with a barbell or dumbbells - start with a minimum weight for beginners (dumbbells from 5 kg) and
increase the weight on the bar to the weight of your own body;
lunges with a barbell or dumbbells - performed both in statics, with a change of legs, forward or backward, as well as in a step, which is most effective for rounding the buttocks;
deadlift or tilts on straight legs - performed with a straight back, without deflection in the lower back, due to the hip joints.

By doing these three exercises regularly (not daily, but every week), you can not worry that some part of the thigh will be left without attention.

The outer part does not need to be worked out in isolation, as it appearance depends on the quadriceps femoris muscle - the front. You can pump up the muscles of the outer part of the thigh, namely the tensor of the wide fascia, by moving the legs to the side in a block simulator. But it won't get rid of cellulite. The inner thigh can be pumped up separately, but only after completing the three basic exercises.

We expel cellulite - we swing the back of the thigh and buttocks

The biceps get less stress because squats and lunges are more oriented to the front of the legs. But it is the biceps and gluteal muscles that determine the shape of the legs from behind - the outlined roundness, the absence of flabbiness and the ill-fated "ears".

You can pump up the muscles of the back of the thigh with deadlifts alone, performing them skillfully, improving the degree of inclination and stretching the biceps well - yes, for this you will need to learn the correct tilt with a deflection in the lower back. If you do not want to work with large weights, then dumbbells will do, and deadlifts are performed with support on one leg. Bending the legs in the simulator purposefully trains the biceps. To pump up the buttocks and biceps, you can add glute bridges.

The meaning of the exercise is to raise the pelvis from a prone position.

It is worth increasing and varying the load in different ways:

put a dumbbell or a bag with something heavy on the pelvic bones;
put your legs on a raised platform or lie on the sofa with your shoulder blades to increase the range of motion;
shift your body weight onto one leg and perform lifts to pump up your glutes and hamstrings.

A good load on the back of the thigh and buttocks is given by hyperextensions, which cause the muscle to stretch and then contract. You can perform them while lying with your chest on the sofa, hold on to its edge with your hands and raise straight hanging legs from the floor to parallel and above. Or fix your feet on the bottom edge of the sofa, go down to the push-up position, push off and climb back, training the biceps.

Help to pump up the buttocks squats with a gun - on one leg. You can squat, holding on to a support, or get up from a chair on one leg, achieving an increase in the load. Enhanced study of the buttocks will be provided if you take a dumbbell while standing up.

We train the inner thighs

Forget about swings - they are for the buttocks, not for the thighs. The best way pull up
inner part legs - do squats with a wide setting. The dumbbell must be held in both hands, try to keep the body straight with a deflection in the lower back. The deeper the plie squat, the better the load on the inner surface.

Lateral lunges also load the inside of the legs and buttocks, are performed in the form of a wide step to the side by pulling the pelvis back and tilting the body to the supporting knee.

The dumbbell can be held at the chest or lowered to the foot while bending over to further pump up the gluteal muscles.

Diagonal lunges have a good effect on the inside of the muscles, in which each step is done with the foot set slightly to the side. In this case, it is good to use dumbbells, and to perform steps without interruption and complete alignment of the legs. Make sure that the knee does not “walk” from side to side and “looks” in the direction of the toe.