- Exercises for glutes and thighs
- 1. Squat
- 2. Sink
- 3. Stiff
- 4. Land survey
- 5. Flexor chair
- Exercises for the front of the thigh
- 1. Leg press
- 2. Extending chair
Exercises for strengthening or hypertrophy of the lower limbs should be performed respecting the limits of the body itself and, preferably, under the guidance of a physical education professional to avoid the occurrence of injuries. To achieve hypertrophy, it is necessary that the exercises are done intensively, with a progressive increase in the load and following a suitable diet for the purpose. See how it happens and how to do a workout for hypertrophy.
In addition to strengthening and hypertrophy, exercises for the lower limbs guarantee good results with regard to the reduction of flaccidity and cellulite, in addition to improving body balance due to better stabilization of the knee and ankle, for example.
It is important that the exercises are established by a physical education professional according to the person's goal and limitations. In addition, to achieve the desired goal, it is important that the person follows an appropriate diet, which should be recommended by a nutritionist. Here's how to diet to gain muscle mass.
Exercises for glutes and thighs
1. Squat
The squat can be done with the weight of the body or with the barbell, and should be done at the gym under the guidance of a professional to avoid possible injuries. You should position the bar on your back, hold the bar by placing your elbows forward and keeping your heels fixed on the floor. Then, the squat movement should be performed according to the professional's orientation and in the maximum amplitude so that the muscles are worked to the maximum.
The squat is a very complete exercise, because in addition to working the glutes and the muscle of the back of the thigh, it also works the quadriceps, which is the muscle of the front of the thigh, abdomen and back. Meet 6 squat exercises for the glutes.
2. Sink
The sink, also called a kick, is a great exercise to exercise not only the gluteus, but also the quadriceps. This exercise can be done with the weight of the body itself, with a barbell on the back or holding a dumbbell and consists of taking a step forward and flexing the knee until the thigh of the leg that advanced is parallel to the floor, but without knee exceeds the line of the foot, and repeat the movement according to the professional's recommendation.
After completing the repetitions with one leg, the same movement should be done with the other leg.
3. Stiff
The stiff is an exercise that works the posterior leg and gluteal muscles and can be done by holding the barbell or dumbbells. The stiff movement consists of lowering the load keeping the spine aligned and the legs stretched or slightly flexed. The speed of execution of the movement and the number of repetitions must be established by the professional according to the person's objective.
4. Land survey
This exercise corresponds to the opposite of the stiff: instead of lowering the load, the deadlift consists of lifting the load, promoting the work of the posterior leg muscles and glutes. To do this exercise, the person must position their feet hip-width apart and crouch to catch the bar, keeping the spine aligned. Then, perform the upward movement until the legs are straight, avoiding throwing the spine backwards.
5. Flexor chair
This equipment can be used to assist in strengthening and hypertrophy of the posterior thigh muscles. To do this, the person must sit in the chair, adjusting the seat so that their spine is leaning against the bench, support the ankles on the support roll and perform knee flexion movements.
Exercises for the front of the thigh
1. Leg press
Just like the squat, the leg press is a very complete exercise, allowing not only the work of the muscles of the front of the thigh, but also of the back and the glutes. The muscle that works most during the leg press depends on the angle at which the movement is performed and the position of the feet.
To have more emphasis on the quadriceps, the feet must be positioned at the lowest part of the platform. It is important that the back is completely supported on the bench, to avoid injuries, in addition to pushing and allowing the platform to descend to maximum amplitude, except for people who have posture changes or osteoarticular problems.
2. Extending chair
This equipment allows the quadriceps to be worked in isolation, and the person must adjust the back of the chair so that the knee does not extend beyond the line of the feet and that the person is completely leaning against the chair during the movement.
The feet must be positioned under the support roller and the person must make the movement to raise this roller until the leg is completely extended, and must perform this movement according to the recommendation of the physical education professional.
