The muscles behind the legs are very important to our bodybuilders. Many bodybuilders often ignore this part of muscle exercise. They only pay attention to these muscles in the front of the thigh, and only pay attention to the front of the thigh when exercising. Finally, my leg muscles are obvious in the front line, and the muscles in the back part are poor and my strength is insufficient.

In the long run, your exercise is prone to risks and injuries due to insufficient back muscles. Therefore, we bodybuilders must pay attention to the exercise of the muscles behind the legs when exercising. So, how should we exercise the muscles on the back of thighs? Next, I will teach you four groups of exercises, which can make the muscles in the back of your thigh stronger.

The first group of movements, one-legged bell pulls hard

This action is very effective for the muscles behind our legs, and it can also exercise your core muscles during exercise, making your body more stable. When exercising, hold the kettle bell with both hands, stand upright with one leg, and then bend over slowly. Pay attention to the feeling of stretching the muscles at the back of the calf during exercise. The speed must be slow, not too fast.

The second group of movements, supine leg lifting exercise

When exercising, let yourself lie down, one leg is lifted, the heel of the other leg is supported on the ground, and then when exercising, raise your thigh to almost 90 degrees with your knee. In the process of exercise, we should also keep the speed slow, not too fast, and carefully feel the expansion and contraction of the muscles behind the legs.

The third group of movements, one-legged sit-ups

When exercising, let one leg get stuck in the Roman chair, lift the other leg, and then slowly swing your body up and down to make the muscles behind your legs feel fully stretched. Pay attention to cross your hands on your chest during exercise and don't move.

The fourth group of movements, one leg bending of fitness ball

This movement is difficult to exercise, so we should pay attention to controlling the core strength. When exercising, let yourself lie on the ground, with one leg up, the other leg on the fitness ball, and your hands open on the ground. Then bend one leg, pay attention to the opening range in place during exercise, so that your back muscles have obvious muscle feeling.

Exercise suggestion: practice each movement alternately with the left and right legs, and only when both sides are finished can you be considered as a group.

There are 4 groups for each movement, and each group has 10~ 12 times.

This amount of exercise should be adjusted according to the individual's physical condition, and what suits you is the best. We should stretch and warm up the leg muscles before exercise to prevent muscle strain or cramp during exercise. After exercise, you may feel tense back muscles. At this time, we should also stretch properly to relax muscles and promote muscle repair.