Category Thigh backside

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Muscle group:   The leg muscles, the butt muscles, the back muscles, complex exercises

Trained muscle:   Thigh backside, butt muscles, lower back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Machine exercises

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Leg curl is a popular exercise for the backside of the thigh. Many variations also work out the lower back and the butt very intensely. We can train in lying, kneeling, sitting, and standing position on machines or just with our own body weight. This article will explain the leg curl versions on the machine. To learn about the free variations without machine please read the article back leg lifts.

Leg curl lying

Lying leg curls shouldn’t necessarily be practised by complete beginners. We start in prone position. The knees are slightly below the cushion of the machine. Adjust the machine to have the cushion for the resistance as far back toward the heels as possible. Working out with stretched knee joints is uncomfortable. If possible, choose an adjustment that allows you to start with slightly bent knees.

From that position lift your thighs from the cushion and start to bend and stretch your knees against the resistance. Please never stretch you knees maximally. To intensify the exercise keep your thighs raised maximally and your knees slightly bend. Performing small impulses from that position makes the training even more intense.

Leg curls can also be performed one-legged. Here, we move to one side of the cushion and place one leg on the side (lunge position). This erects the pelvis what keeps us from developing a hollow back. Especially the workout with lifted thighs makes the lying leg curl extremely intense for the thigh backside, the butt, and the lower back. But please be careful with your lower back. It could be helpful to strengthen the muscles of the lower back in several sessions with easier exercises before moving to this exercise. Otherwise leave the thighs on the cushion.

 

Leg curl sitting

Sitting leg curls can be performed by all training levels. Adjust the leg curl machine to have the back rest sit tightly on your back. If there is a fixation cushion for your upper thighs you should use it to fixate your legs from above. Your knees should be in one line with the rotation axis of the machine. We start the movement with slightly bent knee joints. Tense the abdominal muscles and bend your knees maximally in a controlled movement. Bring your legs back up again smoothly but don’t stretch your knees maximally. This leg curl version can also be practised one-legged.

 

Leg curl standing

The standing leg curl can be performed by advanced and experienced sportsmen and -women. Work out on the cable machine at the gym using a foot loop around the ankle joint. Stand straight on the machine holding on to the handles to stabilize your body. The training leg pulls backward in a slightly bent knee position. This version focuses on the muscles of the lower back and the butt and is less effective for the thigh backside. The activation of the backside of the thigh should increase the more you bend your knee. This could get a little tricky since we work out completely free without any leg fixation. When you work out standing leg curls it is important to avoid a hollow back. Tense your abs and keep the pelvis erected.

 

There also exists a machine especially for the standing leg curl what provides cushions for the training leg to achieve more stability.

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Antagonist: Thigh front, abdominal muscles

Stretching: Back thigh stretches, glute stretches, lower back stretches

 

 

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Muscle group:   The leg muscles

Trained muscle:   Thigh backside

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises

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Heel presses represent a quite effective isometric exercise for the muscles of the back thigh that can be practised by beginners as well as experienced athletes.

Heel press

Heel presses can be performed in lying or standing position. Lying we start in supine position with both hands crossed under our head. The knees are bent at an angle of approximately 90° and the heels press into the floor. The tiptoes pull upward. Our lower back pulls toward the floor by tensing the abdominal muscles. We now press our heels strongly into the floor without raising the pelvis. On top of the pressure into the floor we can actively pull the heels upward to our body (without changing the position) to intensify this exercise. The intensity can also be increased by extending the distance between heels and buttocks.

The heel press in standing position is performed one-legged. The trained leg is being elevated on a chair, bench, or similar. The tiptoes point upward and the heel presses downward. Tense your abdominal muscles and increase the pressure with your heel.

Please note that in the one-legged standing version we don’t tend toward a hollow back as much as in the two-legged lying version. But we also activate the hip flexors significantly. So please be careful with your lower back when you perform heel presses.

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To increase the intensity level you could also work out familiar exercises, like the stiff man and glute bridges.

Antagonist: Thigh front

Stretching: Back thigh stretches

 

 

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Muscle group:   The leg muscles, the butt muscles, the back muscles, complex exercises

Trained muscle:   Thigh backside, butt muscles, lower back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises

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Stiff man represents an effective workout for the entire backside of the body. Especially the back thigh, the buttocks, and the lower back will be trained with this exercise.

Stiff man

Performing the stiff man we begin in supine position lying on the floor. Our legs are stretched and closed. We bring the arms to the side pulling them onto the body. We now tense the entire body to become completely stiff. Now smoothly lift up the pelvis from the ground. A few centimetres are enough. Your feet and shoulders press into the floor. You could also practise the stiff man with your feet elevated on a bench, chair, etc. or have a training partner lift you up holding on to your ankles.

The exercise becomes easier in prone position. Bring your arms stretched above your head with the hands on top of each other. Lift your arms from the ground tensing the abdominals and the buttocks. To intensify this variation you could either press with your hands against an insurmountable barrier from below (like the wall bars, a heater, etc.) or have a partner holding on to your hands from above. This variation also involves the muscles of the middle back.

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A quite familiar exercise of the stiff man in supine position are the glute bridges.

Antagonist: Rectus abdominis, thigh front

Stretching: Lower back stretches, glute stretches, back thigh stretches

 

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Muscle group:   The leg muscles, the butt muscles, the back muscles, complex exercises

Trained muscle:   Thigh backside, butt muscles, lower back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises

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Glute bridges are a very effective exercise for the muscles of the backside of the upper thigh, the butt, and the lower back.

Glute bridges

Glute bridges most effectively are being performed one-legged. We start in supine position with one leg pulled towards our chest to the maximum to erect our pelvis. Bend the other leg with the heel digging into the floor. The tiptoes pull up and your hands are crossed under your head. Now increase your heel pressure against the floor lifting and lowering your butt. During one set of repetitions your butt doesn’t touch the ground.

Glute bridges variations

Glute bridges become easier by exercising with both legs on the floor. Further lower the intensity by working out on the foot soles instead of the heels. The exercise becomes more intense by working out with larger knee angles and adding more tension by pulling your heel actively towards the butt. Remaining in the area with highest muscle tension (pelvis lifted to the maximum) further intensifies the exercise. In this position also pull the lifted leg maximally to your chest. Glute bridges could also be practised with your legs in an elevated position, like on a bench or similar.

To prevent muscle cramps it is recommended to perform a few repetitions of an easy version of the glute bridges before working out intensely.

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A quite familiar exercise of the glute bridges represents the stiff man.

Antagonist: Rectus abdominis, thigh front

Stretching: Lower back stretches, glute stretches, back thigh stretches

 

 

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Muscle group:   The leg muscles

Trained muscle:   Thigh front

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises

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Lunges are familiar with one-legged squats. The exercise focuses on the muscles of the front of the thigh. To smaller portions the muscles of the butt and the thigh backside are trained as well performing lunges.

Lunges

Lunges begin in an upright standing position. From here perform a smooth step forward into lunge position. Decelerate your weight with your leg muscles. Return to your starting position by dynamically stretching your front leg. The rearward leg pulls forward.

In lunge position it is important to align the knee and foot of the front leg in one line. The knee joint would be sitting right above the ankle joint. Please try to not bring your knee farther to the front. Also, keep your back straight and your abdominal muscles tensed during the entire exercise to stabilize the pelvis.

 

Lunges variations

Intensify the lunges by using extra weights on your shoulders (e.g. barbell) or in your hands (e.g. dumbbells), by lunging deeper and/or wider, or by performing the lunge more dynamically. Lower the intensity by not lunging as deep and/or as wide, by reducing the dynamic, and/or by resting your hands on your thigh or hips.

 

Lunges can also be performed more statically by remaining in lunge position and performing up and down movements. You could also remain deep performing small up and down movements in the area of highest muscle tension. The lunge could also be performed as a side step.

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Antagonist: Thigh backside

Stretching: Front thigh stretches

 

 

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Muscle group:   The leg muscles, the back muscles, the butt muscles, complex exercises

Trained muscle:   Thigh front, thigh backside, lower back muscles, butt muscles

Focused muscle:   Thigh front, lower back muscles

Fitness level:   Beginners, advanced, experienced

Type of training:   Own body weight exercises, free weight exercises, machine exercises

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Squats represent one of the basic exercises in the weight training area (together with bench press, deadlifts and pull-ups). It mainly works out the front side of the thigh and the lower back – and this quite intensely. The thigh backside and the butt muscles are trained on a reduced level performing squats.

Squats

Performing squats we start standing with our legs in shoulder width from each other. Our feet point straight toward the front or slightly toward the outside. Hip, knee, and ankle joint are in one line and the knee sits exactly above the forefoot. The body weight rests balanced above our feet. Our heel always remains on the ground. Please keep your back straight at any time by erecting the pelvis and tensing the abdominal muscles. Also keep your leg muscles tensed throughout the entire movement to spare your ligaments.

When we squat down our knees remain above our feet. Our butt is moving backwards as we wanted to sit down. As a beginner please stop the down movement at a knee angle of 90°. With respect to their physical conditions advanced and experienced sportsmen and -women can go further down. Please always perform smooth motions in both ways (up and down) and do not press breathe (exhale against closed airways).

 

 

Beginners could stretch their arms to the front during the exercise or use a chair or similar for stabilization purposes. The ability to work out in different variations depends on our physical conditions. The length of the thighs and upper body as well as the mobility of the ankle joints determine how deep we can go.

Squats with extra weights

Squats with extra weights can be performed on the multi press rack or using a barbell. Here, the weight usually sits on our upper back what can stress the cervical spine significantly. When you use higher weights it is recommended to use a cushion or towel in your neck. The increased weight also puts much pressure on our lumbar spine. Only advanced and experienced athletes should perform squats with extra weights keeping a very clean execution.

 

Hack squats

Hack squats are performed on the machine or with the barbell. With the barbell we would hold the weights behind our legs. This execution is quite difficult and can cause complaints and injuries. The version on the machine is much more comfortable. We stand shoulder wide with the cushions resting on our shoulders. Grab the handles. Our complete back rests on the back cushion. Keep it straight. Knee and foot are in one line.

The abdominal muscles are tensed and we start to bend our knees in a controlled movement. Do not stretch your knees completely when you come up again. The soles of your feet remain on the ground (also the heels).

 

One-legged squats

One-legged squats are also very effective. Their intensity can be increased by working out with extra weights, like dumbbells in your hands or on a belt, or going very deep, like standing on a bench, step, or similar. One-legged squats become easier by not going that deep, holding on to the wall bars, or similar with the hands, or choosing a wider step to the front and distributing our weight more on both legs.

Starting position of the one-legged squat is the lunge. Almost the entire weight will be carried by the front leg. Its foot sole remains on the ground during the entire exercise (pressure on your heel). The back foot slightly rotates toward the inside standing on the tip in hip-width to the front foot. From that position we bend and stretch the front leg alternatingly.

 

 

 

One-legged squats – elevated

Elevated one-legged squats (on a bench, step, etc.) are more intense. During the entire exercise it is important to actively tense the leg muscles, keep the entire foot sole of the training leg touching down, and to not move the knee to the side or too far to the front (knee remains above the foot).

 

For one-legged squats on the bench it is recommendable to perform them with our hands holding on to the wall bars, or similar. In the upward movement the back leg remains as long as possible on the floor and touches the floor as early as possible again in the downward movement.

 

Lunges represent a version of the one-legged squat.

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Antagonist: Thigh backside, rectus abdominis

Stretching: Front thigh stretches, lower back stretches

 

 

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Muscle group:   The leg muscles, the butt muscles, the back muscles, complex exercises

Trained muscle:   Thigh backside, butt muscles, lower back muscles

Fitness level:   Beginner, advanced, experienced

Type of training:   Own body weight exercises

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Back leg lifts represent a very good exercise for the thigh backside, the buttocks, and the lower back muscles. The exercise can be performed at different intensity levels on machines or just using the own body weight. This article will explain the workout with the own body weight. For the training on machines please read the article leg curl.

Back leg lifts

Back leg lifts can be performed in a standing, kneeling, or lying position. There are also machines at the gym for this exercise.

Back leg lifts lying

The lying back leg lift starts in prone position. The head lies on our crossed arms facing the floor. We can keep both legs stretched or bend one leg and lay it sidewards to the floor to erect the pelvis. From that position we lift the other leg stretched from the floor. Make sure to lift the entire leg including the thigh to the maximum. With your leg in the air flex your knee joint. From that position it is quite intense to perform small up and down movements in the area of highest muscle contraction. Lifting and lowering your leg alternatingly would make it less intense. You could intensify this exercise by using extra weights (foot cuff).

 

Back leg lifts kneeling

The same execution applies for back leg lifts in kneeling position. Here, your body rests on both arms and one leg in tabletop position. Intensify this version by holding your diagonal arm stretched from the body.

 

 

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Back leg lifts in lying position combined with reverse flys and hyperextensions makes a very complex exercise that works out almost the entire backside of your body.

Antagonists: Thigh front, abdominal muscles

Stretching: Back thigh stretches, glute stretches, lower back stretches