The back thigh muscle is a muscle group that is often forgotten. We usually focus on quadriceps and calf exercises, and the back thigh muscles seem less important. However, we must realize that neglecting any muscle group has aesthetic and health consequences that you can avoid through regular exercise.
What are the hind thigh muscles?
The posterior thigh muscles connect the hip and knee joints and are made up of three separate muscles – the biceps femoris, semimembranosus and semitendinosus.
- Biceps femoris – is a muscle in the inner thigh that begins in the thigh and ends in the knee. Allows flexion and rotation of the knee joint and extension in the hip joint.
- Semimembranosus muscle – is the largest muscle of the hind thigh muscles, starting from the hip bone and ending at the shin. This muscle allows bending of the knee, rotation of the tibia and also extension of the thigh muscle.
- Semitendinosus – is the longest muscle of the posterior thigh muscles, located between the semimembranosus and biceps femoris. It connects to the pelvis and ends at the shin. It is responsible for shin rotation, knee flexion and thigh extension.
The best exercises for the back thigh muscles
With your hand on your heart, do you pay attention to the back thigh muscles when training for the legs? It is important not to forget them not only because of the symmetry and appearance of your body. Weak hind thigh muscles are one of the most common causes of injuries in athletes, occurring in both men and women. In this article we will present 10 exercises that will help you achieve strong and aesthetic back thigh muscles.
1. Romanian deadlift
Romanian deadlift is one of the most effective exercises for strengthening the back muscles of the thigh. This exercise is different from the classic deadlift, as the Romanian version hardly bends the knees. How to do it? Grasp the barbell with an overhang approximately shoulder-width apart, with your arms pointing down. Bend your knees slightly and bend as if you want to place the bar on the ground. Keep your back straight and be careful not to bend your knees too much, otherwise you are not performing the exercise properly. As you move down, you will feel tension above the knees, that is, in the back thigh muscles. Then return to the starting position by tightening the gluteal muscles.
2. Sumo deadlift
Sumo deadlift is another variant of deadlift exercise that is designed to strengthen the back muscles of the thigh. Approach the bar so that it crosses the middle of your feet. In this exercise, keep your legs wide apart, close to the weights. Bend down and grasp the barbell with both hands in the middle. Lean forward, look in front of you and keep your chest straight. Lift the barbell, engaging the hips and knees and hold, with the hips facing the barbell, try to bring your shoulders together. Then return to starting position.
3. Leg press
Sit on the foot press, place your feet on the platform and keep your feet approximately shoulder-width apart. Release the safety lever and use the thigh muscles to push the weight until your legs are straight. But do not stretch your legs as much as possible and never overload your knees during this exercise to avoid injuries. When inhaling, slowly return to the starting position so that the knees and thighs are at a 90-degree angle.
4. Thigh extension
Put on the desired weight and sit on the appliance. Place your feet on the cylinder so that they rest on it a few inches below the calf. When exhaling, push the cylinder down, in the direction below the thighs and hold for 1 second in the end position. Then inhale and return to starting position.
5. Femoral folding
Choose suitable weights, lie on your stomach on the appliance and hold the handles with your hands. Place your feet under the cylinder so that they rest the cylinder a few inches below the calf. During exhalation, lift the cylinder and hold it in the end position for 1 second. Exhale and slowly return to starting position. Make sure that you do not move your thighs when lifting the cylinder and that your body remains stable on the pad.
6. Exercise “Good morning”
The main advantage of this exercise is that to perform it, you do not need equipment, but only a barbell. Start with a straight barbell on your shoulders, during which time keep your back tight. Bend your knees slightly, push your butt back and lean forward to an angle of 90 degrees. Then inhale and return to the starting position. In addition to the back thigh muscles, this exercise also strengthens the gluteal muscles and the muscles in the lower back.
Hyperextension is a great exercise for the back thigh muscles, but also for the muscles of the lower back and buttocks. Stand on the hyperextension device with your legs firmly locked. Cross your arms over your chest or behind your head. Bend at the waist and lower your torso as you exhale. Then inhale back and stand up in the starting position. Keep your head in tune with the rest of your body throughout the movement and feel the tension in the back thigh muscles.
8. GHR (Glute-ham Raise)
This exercise will remind you a lot of hyperextension. You can perform it on a special GHR bench or your sparring partner can help you. If there is a suitable bench in the gym, place your feet firmly between the cylinders, place your hips on the platform and get started. During the whole exercise, keep your lower back tight and exhale and perform the downward movement. Then rise to the starting position so that your knees are at a 90 degree angle.
If you are unable to use the device for this exercise, kneel and ask a friend to hold you by the ankles. As with the appliance, move down when you exhale and then lift up with the back thigh and buttock muscles when inhaling.
9. Hip Thrust
This exercise does not require much equipment, you only need a barbell. Lie on the ground and bend your legs at the knees. Place the barbell on your thighs and lift your butt using the sitting muscles. Hold for a while and return to the mat. With Hip Trust, you’ll probably feel more strain on your glutes than on your back thighs, but both muscle groups work great.
10. Femoral extensions of a pulley
Attach the adapter to the ankle and lower pulley. Stand one step away from the appliance so that you can hold it with your hands. Lift the legs with the weight back so that the knees of both legs are slightly bent at all times. After completing the series, repeat the exercise with the other leg.
We believe that in our article you have discovered new exercises for the back muscles of the thigh, which will become part of your leg workout. If you want your friends to know about this article, do not hesitate to share it.