6 best back muscle exercises hips

If you want to know which exercises are best for training the muscles of the back of the thigh, read this article.

When it comes to training, we tend to focus on those parts of the body that are most noticeable and the back thigh surface is not one of them.

If you have any doubts about this, then, being in gym, somehow count how many people around you shakes the chest, biceps and abs, and how much – the rest of the muscle groups.

That is why there are such disproportionate physique:

So how do you like it? Like? This guy needs a ride only the back of the thigh, and completely all the muscles of the legs.

However, I must admit that in the past I myself neglected leg training and something like a guy pictured on this Photo.

But!

I admitted my mistake and although now my legs are far from ideal (especially in the calf area), yet they no longer look a laughing stock.

• How to pump hip biceps and back muscles
• Anatomy of the muscles of the back of the thigh
• The simple science of effective back muscle training hips
• Best exercises for the muscles of the back of the thigh
  • Why Avoid Smith’s Simulator
  • How to safely squat in a power frame
  • 1. Romanian deadlift
  • 2. Barbell Squats
  • 3. Bulgarian split squats
  • 4. Body raises (hyperextension)
  • 5. Leg curl
  • 5. Mahi weight
• Progression is the key to muscle growth.
• Hip Muscle Training
  • Hip Biceps Workout Program
• Sports nutrition
  • Creatine
  • Protein
  • Pre-workout drinks
• Conclusion for training the muscles of the back of the thigh

How to pump hip biceps and back muscles

While working on the muscles of the legs, usually in the spotlight turn out to be quadriceps because they are bigger and stronger (and also more noticeable) than the muscles of the back of the thigh.

However, neglecting the work of the hips good for several reasons:

1. Imbalance in the general muscles, which especially noticeable when looking at the body from the side or back.

2. Difficulty in achieving the proper depth squat.

3. Increased risk of injury to the knees or the muscles of the posterior thigh.

In short, focus on quadriceps and forget about muscle the back of the thigh, it’s the same as training the hands, focus on biceps and neglect triceps.

Properly designed leg workout includes exercises on the back of the thigh is more than just squats.

Of course, squats are one of the best leg exercises, but if if you limit yourself only to them, you will not be able to reach the maximum results in working on a perfect body.

So, in this article I want to share what I know about building large and strong muscles of the back of the thigh, including:

• The most effective way to create a workout program feet
• The best exercises and techniques for their implementation
• My favorite training program
• And much more.

Let’s begin to figure out how to pump up the back surface hips!

Anatomy of the muscles of the back of the thigh

The muscle group of the posterior thigh consists of 3 separate muscle:

1. Semi-tendon
2. Semi-webbed
3. Biceps femoris (thigh biceps)

Here’s what they look like:

(If you’re interested, the sciatic tubercle is part of pelvis).

Together, the biceps of the hips and other muscles of the hind legs perform the following functions: bending to the legs in the knee, hip extension, tilt the pelvis forward and lead back.

Thus, exercises to develop the muscles of the back surface hips suggest hip extension and knee bending.

Now that we’ve figured out the anatomy, let’s talk about the size and shape of the muscles.

Hip biceps training is an important component of quality complex only men.

Women also need to pay attention to training leg muscles.

In order for the legs to acquire such proportions, it is necessary to increase quite a large amount of muscle mass, including in the back hips.

Do not worry, this will not make your figure bulky.

In fact, your thigh biceps while following the correct nutrition and enhanced training can only get this great shape:

Impressive, right? For a couple of visits to the gym such not achieve shape, but tighten muscles and make beautiful legs for the account of the pumped up biceps of a hip is quite real.

The simple science of effective back muscle training hips

There are many theories on how to best train. muscles of the back of the thigh. Some say it’s necessary focus on high rep range and achieve pumping, while others insist on the need to work with large weights. Some advise to do isolation exercises for this hips biceps, while others are basic. There are also supporters of splits, suggesting a separate study quadriceps and muscles of the back of the thigh, and their ardent opponents.

I tried these and other options, and also managed as trainers to work with thousands of clients, and here’s what’s the result understood:

1. Exercises on the back of the thigh help improve overall muscle balance of the legs.

On a standard leg workout involving incomplete squats, leg presses and lunges, usually the emphasis is on quadriceps.

2. Heavy basic exercises are best for build strength and volume.

Simulator exercises and high-volume approaches reps can also be included in the workout, but the leg simulator does not will replace multi-joint exercises with free heavy weights.

3. One intense training of the muscles of the back of the thigh in a week is usually enough.

The most important part of such a workout is volume, i.e. the total the number of repetitions that you do every week.

This is especially important if you are doing a lot of difficult approaches, because the main rule is:

The more working weight, the less repetitions per week you can done without the risk of overtraining.

This is especially true for basic exercises such as traction and squats, because after them it takes more time to recovery compared to less stressful (and effective) lifts on biceps or information of hands in a crossover. Training The biceps of the thigh in these movements is much more effective.

I tried many different splits and approaches to the frequency reps and found what works best in this regard Total.

When you focus on heavy weights (80-85% or more from 1PM), optimal volume is in the range of about 60-70 repetitions, which must be performed every 5-7 days.

This applies not only to training the muscles of the back of the thigh, but also other large muscle groups.

It is also necessary to take into account the fact that part load go to the back of the thigh exercises on quadriceps that you will also perform.

For example, when doing squats on the first part of the trajectory the movements are mainly involved in quadriceps, and as as you go down, the back training is getting more and more active thigh surface.

(This is one of the main reasons you should go down in squat until your hips are parallel to the floor or below).

In this regard, small adjustments, that is, just slightly reduce the volume by performing hip biceps (and quadriceps) exercises additional load.

Now that we’ve got acquainted with the theoretical basis, let’s consider the exercise on the back of the thigh which best suited for building strength and volume.

Best exercises for the muscles of the back of the thigh

Today on the subject of a healthy lifestyle and fitness there huge amount of information.

Enter google request for diet or exercise, and you will get huge amount of opinions in which it is not so simple understand.

However, I have some good news for you:

Among the abundance of exercises for the muscles of the back of the thigh there are only a few of the most effective.

If you focus your attention on them, you will achieve truly fantastic results.

However, before we talk about exercises, a few words about equipment.

Why Avoid Smith’s Simulator

As with bench presses, studies show that the use of Smith’s simulator when doing squats has less effect on muscle growth and strength compared to Free weight squats.

The main reason for this is fixed vertical the trajectory along which the vulture moves, which saves you from the need to stabilize the position of the body as it happens when working with free weight (when you should support equilibrium).

A few years ago I crouched exclusively in Smith’s simulator and could master 105 kg in several repetitions. However when i switched on free weights, I could hardly sit down with 80 kg.

One of the main reasons for the popularity of Smith’s simulator is in the greater safety that it provides compared to Free weight squats.

In fact this is not true. You can quite safely squat without the help of this design (and I don’t mean insurance partner).

I am talking about a power frame.

How to safely squat in a power frame

There is no need for each approach to squat to muscle failure, however if you are afraid to fail, then optional try my best to lift weight.

(Best to stop one rep before muscle failure, that is, when you are not sure that you can overpower another without help).

However, there may be times when you could still perform one or two repetitions if you felt safe and not afraid to lose balance.

In such a situation, the power frame is the perfect solution. She lets do squats (and bench press) yourself without fear of falling or drop a heavy shell on yourself.

I highly recommend using a power frame for leg workouts:

On its sides, special limiters are installed, on which in case of failure, you can lower the bar.

Now let’s switch to the best exercises for the back thigh surface.

1. Romanian deadlift

Better exercise for the muscles of the back of the thigh than Romanian deadlift is hard to find. When properly executed, she is a very effective means of isolating and properly work out this muscle group.

Here’s how it runs:

This is one of the best leg exercises in general and it’s good the back of the thigh is being worked out. If this is exercise loads your lower back too much, then try the option on one leg:

2. Barbell Squats

Impossible to imagine an effective leg workout without squats with a barbell on his shoulders.

In fact, this exercise works on almost everything large muscle groups of the body with the exception of the chest.

If you’ve ever heard that squats are for for the development of quadriceps and should not be included in muscle training the back of the thigh, this is only partly true, because, as I said, the lower you go down in the squat, the more active involve this muscle group.

Here’s what your body position looks like when doing squats with correct depth:

As you can see, the hips are just below the parallel to the floor, and buttocks – slightly below the level of the knees.

Also pay attention to the following points:

• The head is in a neutral position (not thrown back and not leaning forward)
• The back is straightened (not rounded and not concave)
• The shoulders are straight and the chest is forward.
• Knees are slightly in front of the sock line.

This is the position you should take at every repetition.

Here’s a more detailed discussion of how to do it right squats:

Now, before moving on to the next exercise, let’s let’s talk about the depth of the squat.

We have a separate article on how to do it right squats.

First of all, this is how squats with depth below look parallels:

This approach has advantages (full amplitude is better works on legs and buttocks), and cons.

1. Deep squat requires high enough mobility lower body that most people don’t possess.

1. In addition, they are more difficult to perform than squats before parallels, which means as you increase working weight you will harder to follow the technique of movement.

That is why I do not recommend performing deep squats for inexperienced athletes.

In fact, to strengthen the muscles of the back chain, it’s It’s enough to do squats to parallel.

Since we have touched on the topic of body flexibility and mobility, let’s briefly list the most common reasons why some cannot do squats correctly:

• Low hips mobility
• Stiff muscles in the back of the thigh
• Stiffness in the ankles and calves

Fortunately, these problems are easy to solve (and prevent) with using simple practice like this:

3. Bulgarian split squats

Bulgarian split squats are becoming more and more popular among professional trainers, and there are good reason.

Studies show that this exercise is extremely effective. to build strength of the legs (and muscles of the back of the thigh, particular) and at the same time minimizes the load on the lower back.

Here’s how it works:

4. Body raises (hyperextension)

At first glance, this exercise may seem easy, but if perform it correctly, then you will feel a strong tension in muscles of the back of the thigh.

(Studies show that this is one of the best exercises on this muscle group).

Here’s how it works:

5. Leg curl

Like hyperextension, leg curl is simple but extremely an effective way to work out the muscles of the back of the thigh.

Studies show that bending legs while sitting and lying is different activate target muscles, therefore it is advisable to perform both options.

Here’s how to bend your legs while lying down:

And so sitting bends are performed:

5. Mahi weight

Mahi Giray – multifunctional exercise that you can include in your cardio workout.

In fact, it is an aggressive and dynamic look. deadlift, which became one of the main elements in training professional fighters and athletes. Its effectiveness for the development of explosive strength and endurance scientifically proven.

I propose to perform the mahi weights in a rather tough manner, which will prepare you for more advanced exercises.

It takes time to master such a technique, so don’t despair if at first you will not have everything get out.

Here is how this exercise is performed:

Progression is the key to muscle growth.

So, I told you about the best exercises for the back muscles thigh surface. They are enough for you to achieve best results.

Your goal is not just to perform these exercises, but to strive for progress.

And if we are talking about building muscle, then the best the way here is “progressive overload.”

This means a constant increase in muscle tension, what leads to an increase in working weight.

In short, to be successful you must consume enough food and perform the above exercises.

Hip Muscle Training

Before we look at the back muscle training program itself thigh surface, let’s discuss some of its details.

First I want to explain why I bring here a split, and not comprehensive leg training.

There are several reasons why “quadriceps / back hip training may suit you:

1. You are an advanced athlete who is having difficulty in muscle building on the legs.

The split I have brought will maximize the mass gain in each muscle group.

2. Imbalance in the muscles of the legs (quadriceps or muscle posterior thigh insufficient or excessive developed).

The above split allows you to work out the lagging muscles with maintaining the volume of others.

3. You like this approach more than traditional workout.

In many ways, the best workout is the one that is easier for you. stick to. That is, regularity is largely a question pleasure.

If you do not meet the above criteria (you are new to you don’t have muscle imbalances and you don’t like splits), then You have no reason to stick to my program.

In this case, follow the traditional approach and strive for continuous progress (this is what I do).

So, let’s take a closer look at back muscle training thigh surface.

First, you need to keep in mind that you will also train quadriceps.

That is why I recommend training these 2 muscle groups 1 once a week. This way they will have enough time for recovery to the next workout.

To work out the target muscles, my program includes how minimum 1 basic exercise and 1-2 additional.

In addition, a large number of repetitions will also benefit the muscles of the back of the thigh, but the emphasis still needs to be done heavy weights if you want to avoid a plateau.

The following program for hip biceps is suitable as men and women.

However, you will see that I recommend a different range for them. repetitions.

This is due to the fact that most women find it difficult to work with weight approaching their 1PM. However, as they build strength they should increase the load.

But if you are a woman who has experience in strength training, then can follow the recommendations for men.

So, do the following program once a week on over the next 8 weeks. I am sure you will be very pleased results.

Hip Biceps Workout Program

Squats Warm up and 2 sets of: For men / experienced women: 4-6 reps (≈ 85% of 1PM) Inexperienced women: 8-10 reps (70-75% of 1PM) Bulgarian split squats 2 sets of 8-10 reps (for all) Body raises (hyperextension) 2 approaches to muscle failure (for all)

That’s all. And believe me – it’s harder than it sounds.

As soon as you get the prescribed amount repetitions in the approach, increase working weight.

For example, if you do 6 reps with 100 kg in squats, then increase your working weight by 2 kg in the next approach.

If with a new weight you were able to do at least 4 repetitions, then continue to work with it until you can 6 reps, etc.

If you have mastered 3 or less reps, reduce the weight by 1 kg and watch for further results.

If you were still able to do 3 or fewer reps, return to the original weight and work with it until you can do 2 sets of 6 reps with it, after which increase the load.

Rest for 3 minutes during 4-6 sets and for 1 minutes during 8-10 approaches.

You may think that this time is too much, however proper recovery is a very important component of power training sessions.

At this time, you are gaining strength for effective implementation next approach.

Also make sure you consume enough food.

You probably know that to build muscle, you need to consume enough protein, however calorie intake also plays an important role. Remember this.

Sports nutrition

I left this topic in the end, because, frankly, it much less important than proper nutrition and exercise if want to pump up your hip biceps.

You see, supplements are not able to transform your physique, how to do diet and exercise.

Unfortunately, the sports nutrition industry suffers from abundance pseudoscientific information misleading advertising and direct deception, and the product itself is crammed with unnecessary ingredients or contains really necessary elements, but not enough quantity.

Most manufacturing companies produce cheap and useless products trying with marketing tricks (loud slogans, catchy packaging, etc.) sell them.

Remember, sports supplements do not play a decisive role in building muscle and burning fat, and buying many of them generally a waste of money.

However, there are safe natural substances with scientific proven performance that will really help you increase strength, improve stamina, get rid of fat, etc.

Part of my job was finding supplements that I could take myself and recommend to others.

However, to find high-quality, effective and at the same time inexpensive products have always been a difficult task.

Let’s take a quick look at supplements to help you. get the most out of back muscle training hips.

Creatine

Creatine is a naturally occurring substance in the human body and foods, such as red meat. This is perhaps the most studied supplement in the world of sports. nutrition. Hundreds of studies are dedicated to her, from which it is clear that she helps:

• Build muscle and strength
• Improve Anaerobic Stamina
• Reduce muscle soreness and decrease damage

You may have heard about the dangers of creatine for the kidneys, however similar allegations have been repeatedly and categorically refuted. It is proved that in healthy people, even with prolonged use, it does not causes no side effects. Although people with kidney disease It is not recommended to take creatine supplements.

Read: How to take creatine properly.

If you have everything in order with health, then I strongly recommend you take this supplement. She is safe, inexpensive and effective.

Protein

Protein supplements are not needed to build muscle, but when you consider how much protein you need to eat daily to maximize muscle growth, it becomes clear that without them not get along.

For this reason, I recommend taking whey protein.

In stores you can buy sweetened and flavored a naturally occurring whey protein isolate made from milk.

Pre-workout drinks

There is no doubt that pre-workout supplements help train. However, there are downsides and potential risks.

Many pre-workout drinks contain many ineffective ingredients and / or a negligible dose of effective, which makes them a little more useful than most cheap stimulants, sold thanks to a beautiful label and compelling advertising the text.

Many other supplements do not even contain stimulants, which makes their just dummies.

In reality, it’s very difficult to find a pre-workout supplement, which would contain few stimulants and many natural, safe and healthy ingredients like beta alanine, betaine and citrulline.

A good pre-workout supplement contains the 6 most effective productivity enhancing ingredients:

• Caffeine. Caffeine is not only good for lifting energy level. It also increases muscle stamina and force;

• Beta Alanine It is a natural amino acid, which reduces post-workout fatigue, increases anaerobic ability and can accelerate muscle growth.
• Citrulline Malate. Citrulline is an amino acid which increases muscle stamina, relieves muscle pain and improves anaerobic performance;

• Betaine. This is a substance found in plants. (such as beets), which increases muscle endurance, increases strength, stimulates the production of growth hormone and IGF-1 in response to short intense loads.

• Ornithine. Amino Acid Contained in Large the amount in dairy products and meat, which reduces fatigue during prolonged exercise and contributes to the oxidation of lipids (burning to get energy from fat, not carbohydrates or glycogen).

• Theanine. Amino acid contained mainly in tea, which reduces the effects of mental and physical voltage, increases the production of nitric oxide, which increases blood flow, and also improves mental activity, attention, memory and mood.

Conclusion for training the muscles of the back of the thigh

Now you have all the necessary knowledge to build strengths and embossed leg muscles.

• Do the right exercises
• Strive to build strength over time
• Avoid overtraining

Everything is very simple, but not easy.

Take into account the tips in the article, be Patient and you will surely succeed.