The biceps of the thigh are the biceps muscles of the posterior surface of the lower extremities. High-quality muscle pumping in the presented zone makes it possible to achieve volume and pronounced relief of the legs, as well as significantly improve achievements in individual sports. Let's look at the best hip biceps exercises for girls and guys.
Anatomical features of the local musculature
The biceps of the thigh antagonizes the quadriceps, which account for static loads. The main objective of this musculature is to bend the leg at the knee and to extend in the hip joint. The muscle is formed by long and short heads, which visually create a bulge on the back surface of the lower limb.
A negative specific feature of the hip biceps is the ability to gradually shorten. This nuisance is reflected in the inharmonious development of local structures. The consequence is often the development of pain during a high elevation of the straightened lower limbs and the body tilts in the frontal direction. To eliminate the problem and create an attractive foot architecture, you need to regularly perform exercises for the biceps of the thigh, complementing strength training with high-quality stretching.
Deadlift
The basic exercise for hip biceps is deadlift. Training is carried out with a barbell. The solution makes it possible to properly stretch and work out the local muscles. Exercise differs from the standard version of traction of a sports apparatus by the minimum bending of the lower limbs at the knees. It is due to this action that high-quality stretching of the posterior surface of the thigh is achieved, which contributes to the progressive growth of muscle fibers in this region. Improper exercise for the biceps of the hip is fraught with getting an unpleasant injury. Therefore, strict observance of technical requirements is of particular importance here.
Perform an exercise on the back biceps of the thigh according to the following scheme:
- Take upright.
- Bring feet to shoulder width apart.
- Keep your back straight, avoiding various kinds of deflection and rounding.
- Slowly push the pelvic region back, tilting the body in the frontal direction.
- Straighten your arms down.
- Grab the bar bar.
- Try not to bend your legs again.
- Gently pull the sports equipment due to the tension of the back, back of the thigh and gluteus muscles.
- At the top, twist the pelvis slightly.
- Slowly lower the bar back to the floor and then repeat the exercise.
Accelerate as you move your sports equipment up. Slow down the rhythm a little while lowering the bar. After doing the hip biceps exercise, men and women should devote several minutes to an extra stretching of their lower limbs. The solution will avoid the development of pain and make the target muscles quickly add in volumes.
Lunges forward
Another good exercise for the biceps of the thigh is lunges with legs in the frontal direction with extra weight. Compliance with the correct technique contributes to the development of not only the back surface of the limbs, but also quadriceps. You can use a barbell or dumbbells as weights.
When you begin your hip biceps exercise in the gym or at home, move to an upright stance. Feet position a little narrower shoulders. Move body weight to heels. Hold weights in the form of dumbbells or a bar at the level of the shoulder girdle. Take a wide step with your right foot forward. Bend your left limb at the knee. The right thigh at the end point should be parallel to the floor surface. Lightly push the limb extended forward in the opposite direction and return to the starting position. Change legs and repeat the exercise according to the noted principle.
Performing an exercise for the biceps of the thigh, keep your back straight, look straight ahead. Take a moderately wide step and try not to tilt the case forward again. Compliance with these points will allow you to better control movements and maintain balance.
Exercise flexion
Take a seat on the bench simulator to level your legs. Limbs fix with rollers of the device in the ankle zone. Press the body firmly to the surface. Do not lift the body during exercise. Otherwise, the risk of injury will increase significantly.
Grasping the arms of the simulator with your palms, begin to smoothly bend your knees. Keep your hips as tight as possible. Perform a series of flexion and extension of the lower extremities. To achieve quality hip biceps, continue to train until you run out of strength. Between sets, take a break for a minute.
Weighted Sumo Squats
To achieve rapid progress, regularly perform the following hip biceps exercise in the gym or at home. Stand upright while keeping your back upright. Place your feet wider than your shoulders. Turn the socks apart. Try to maintain balance in this position. With loose arms, grab a moderately heavy dumbbell. As you exhale, do a squat. At the final lower point of the thigh should be parallel to the floor. Hold for a few seconds in a static position. Return to the original stance. Make a series of such repetitions.
Wall-mounted leg raises
Stand facing the wall with your palms on a vertical surface to maintain balance. Bring the lower limbs together. After exhaling, bend your knee and stretch your leg up. Hold for a couple of seconds at the end point. Move the limb to its original position. Without too much delay, perform the same action with the second leg. During your workout, keep your back level, avoiding body vibrations.
Hyperextension
Exercise is commonly used by athletes to pump their back muscles. However, the lesson can be slightly changed by using the biceps femoris muscle. To achieve your goal, position the simulator support pillows for hyperextension in the upper quadriceps area. Cross your arms over your chest. Keep your back steady. Qualitatively tighten your buttocks. Perform smooth, slow tilts of the body forward, feeling the tension of the back of the thigh. The movements should be short, without swaying and jerking.
Split squats
Exercise quite often finds application among athletes whose goal is the careful study of the hip biceps. Split squats effectively increase the volume of the lower extremities, providing a reduction in the load on the lumbar region.
Exercise according to the following principle:
- Grasp moderately heavy dumbbells with your palms.
- The limbs holding the sports equipment freely hang on the sides of the body.
- Turn your back to a low bench or stool.
- Lay your foot on a hill.
- Move the body weight to the second leg.
- Keeping your back straight, slowly bend the support limb at the knee, moving the body down.
- The end point is the position when the thigh is in a position almost parallel to the floor.
- After doing several split squats with weights on one leg, change your limbs.
- Repeat the exercise, clearly following the specified technique.
Mahi Giray
Classes with a kettlebell are a complex exercise that allows you to properly pump a variety of muscle groups, in particular, the biceps of the thigh. At its core, occupation looks like a more dynamic variation of deadlift. The regular performance of kettlebell mages contributes not only to an increase in muscle volume in the target zone, but also to the development of endurance and augmentation of strength indicators.
Grab the handle of the heavy weight with both palms. Hold the projectile in front of you in an upright position with your arms hanging loose. Place your feet slightly wider than your shoulders. Pull the pelvic area back slightly. Tilt your back straight. Perform a small swing of the weights in the frontal direction. Allow the projectile to dive between the legs during the reverse movement. Then gently move your back up. Tighten the muscles of the back of the thigh and tighten the buttocks.
Move the weight in a wide semicircle up due to inertial motion. Tighten your legs as much as possible while holding the sports equipment for several seconds above your head. Then, in the same semicircle, send the weight back to the starting position. Do a series of such repetitions, focusing on the quality stretching and loading of the biceps of the thigh.