Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. Build the quads you've always dreamed of with the following exercises!
Convert your puny quads into powerful pillars!
Powerful, developed, sculpted quads can ensure you win a bodybuilding competition by making you stand out from the crowd. They distinguish a harmonious, proportional, aesthetically beautiful body from an apple-shaped body with a heavy top and thin legs.
Of course, we can't all have quads like professional bodybuilders, but we can build big, powerful, proportional and well-defined muscles that will impress anyway.
Don't waste time now so you don't regret in the future that you haven't trained your quads enough or spent little time on them. You have no idea how many athletes are soaring in their pants in the gym in the summer, only to hide the results of insufficient perseverance and discipline when pumping up their quadriceps.
Don't waste time now so you don't regret not exercising your quads enough in the future.
The quads account for a very large amount of muscle mass in our body. Their training is very difficult and takes a lot of time and effort to build at least a few grams of muscle. Intensive quadriceps thigh pumping will allow you to develop your entire body thanks to the natural surge of growth hormones and testosterone.
When doing, say, squats, the body uses a huge amount of muscles to lift the weight up - the quadriceps, hamstrings, back, trapezius muscles, shoulders, and all are involved in moving and / or balancing the weight during the lift. This means general development of muscles throughout the body, which contributes to the formation of an overall powerful appearance.
You have to ask yourself the question: Do I need this?
A bit of anatomy
Quads represent large group muscle, which has four heads at the front of the thigh. Let's take a quick look at these heads and their functions.
Rectus femoris muscle
It starts from the ilium, occupies the middle part of the thigh, covering most of the three remaining heads.
External (lateral) broad muscle of the thigh
It starts from the thighbone, runs along the lateral side (outer part) of the thigh, and attaches to the kneecap.
Broad medial femoris muscle
It also starts from the thighbone, runs along the medial side (inner part) of the thigh and is attached to the patella. This muscle is responsible for the droplet shape of the thigh.
Intermediate broad muscle of the thigh
This muscle sits between the lateral and medial at the front of the femur and attaches to the patella.
All four heads of the quadriceps are responsible for knee extension. In addition, the rectus femoris also flexes the thigh due to its location.
Pumping up powerful quads!
Now that you know about the anatomy and mechanisms of movement, let's figure out how to get sculpted, powerful quads. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Barbell Shoulder Squats
Squats with a barbell on the shoulders (the so-called ancestor-founder of all exercises for the muscles of the legs) is the main exercise for the development of impressive quads.
Stand under the bar in a squat rack and place the bar in a comfortable position at the level of your upper back on your trapezius. Grasp the side bar with both hands for stability. Now get out of the rack and place your feet shoulder-width apart or slightly wider.
Very important: bend your knees before starting the exercise. Do not bend your hips or back, or you will get too much forward bend. Lower the weight until the hamstrings are touching the calf muscles or until you reach a comfortable range of motion (BP). Lift the weight up using your hips first and then your knees. Do not straighten your legs completely at the top point.
The range of motion is very individual. Using the full range of motion is almost the ideal way to do any exercise, but squats can cause problems with knee pain and back strain.
Following a tried and tested rule, squat down to a comfortable limit, then return to the starting position. Don't skimp and take the task seriously. Squats are very difficult exercises, but the results are worth it.
To engage your inner muscles a bit more (vastus medialis), try squats with your legs slightly wider, with your toes pointing outward.
Barbell Chest Squat
To do squats with a barbell on your chest, stand with the barbell in front of you and place it in the bend shoulder girdle on . Cross your forearms and lock the bar at your sides. Keep your head straight and your shoulders parallel to the floor. Remove the barbell, exit the rack, and place your feet shoulder-width apart.
Perform this exercise as if you were doing a squat with a barbell on your shoulders. You will find that you can keep your back a little more straight. Chest squats develop quads slightly better than traditional shoulder squats, which require stronger hips.
If you are new to the chest squat and need extra stability, do it on a Smith machine for a while until you become comfortable with the weight.
If you are tall and either lean forward a lot or your heels are off the ground at the bottom, try placing two to four and a half kilograms of plate under each heel for added stability. This technique can be used for both squats.
Hack Machine Squats
To develop the outer part (lateral muscle) of the quadriceps, there is nothing better than squats in a hook machine. With a moderate weight setting, stand comfortably under the pads of the machine, with your feet shoulder-width apart in the center of the foot plate. Lower until you reach full range of motion, then return to starting position.
Make sure you don't accelerate too much on the downward movement, as this will put a huge strain on your knees. Do the exercise at a constant pace. Again, as with all leg exercises, do not fully straighten your knees at the top.
Some gyms do not have this trainer, but you should not despair, because there is always a way out. Just grab a weighted barbell and hold it behind your calves (similar to deadlifts, only with weights behind the buttocks).
Straighten your back, keep your head straight, and start lifting with your leg muscles until you stand completely straight. Without straightening your legs all the way, lower the weight down to its original position, but do not touch the floor.
This exercise requires strict adherence to technique and can only be performed with a moderate weight that you can easily lift.
Leg press
Another great way to build up your leg muscles is the traditional 45-degree leg press. The advantage of this simulator is that it practically does not load the lumbar region and focuses more on the hips.
Sit on the machine and make sure the seat is pushed back enough to achieve its full range of motion. Place your feet shoulder-width apart in the center of the slab. Raise the load up without fully bending your knees and pull out the safety latches.
Lower the stove as much as possible, constantly controlling your movements, and raise it back to its original position. Try not to do half or partial reps - you are fooling yourself and not developing muscles.
If the leg press machine in your gym is constantly busy or just isn't there, you can choose another option. Many gyms have additional equipment for this muscle group, including selectable weights and Hammer Strength multipurpose machines.
Leg extension
For perfect isolation of the quadriceps hamstrings, an extension machine is best suited. Sit on the simulator, put your legs behind its working shoulder and lean your back against the support cushion. Adjust the calf pillow so that it fits exactly into the 90-degree angle of the foot and ankle.
At a medium pace, lift the weight and immediately squeeze the muscles at the top, then return to the starting position. Try not to keep your weight on top, as this will put more stress on your knees, especially on the patella tendon.
To pump up the upper quadriceps a bit, try the following extension. Do the exercise as above, but this time tilt your upper body forward so that at the top the angle between your torso and legs is 90 degrees or less. You will need to take a little less weight, but the result will exceed your expectations!
Lunges
Lunges are a great exercise for shaping your quads. Thanks to them, the muscles look pleasantly round and toned. While many say that lunges engage all of the thigh muscles and develop the hamstrings and glutes in the same way, in this article we will focus our attention on how lunges can be used to train the quads.
Place a relatively light barbell on your shoulders, as if you were doing squats with the barbell behind your shoulders. Exit the squat rack and put one leg forward in front of you. Bend your other leg so that your knee is a few centimeters from the floor.
Do not touch the floor with your knee. Make sure your knee does not protrude beyond your toes, otherwise take a wider step. The other leg will stay behind at all times. After you crouch down, return to the starting upright position and place the leg that you lunged with on the other. Repeat the exercise, changing legs - this counts as one rep.
A good alternative to barbell lunges is Smith Machine lunges. Just lunge with one leg and do all reps in that position. You do not need to place your foot after each rep, do all reps for one leg first, then change positions and repeat.
The favorite exercise for most athletes is walking lunges. They are performed in the spacious part of the hall; make sure you have about 10 meters of clear space for steps.
The essence of walking lunges is very simple - you lunge, then put your other leg forward and make the next lunge with this leg. That is, in this exercise you are constantly moving forward.
There are so many pseudo-specialists around who, after 2 presses and 5 squats, are already starting to teach you the technique of pumping up your legs. Learn How To Build Your Hips The Right Way!
Understand that after walking for a couple of months, you have not yet become so experienced an athlete as to forget about the technique and give advice on how to properly pump up the hips to a beginner. You must shed gallons of sweat in the gym, go through the path of victories and mistakes, before you understand everything yourself. Until then, soak up the helpful advice from our expert!
Strong, well-built quadriceps thighs are a sure sign of a great physical form... Huge, evolved can be the star of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportional body with prominent legs and a paunchy with slender legs. Therefore, a bunch of guys and work out in the heat in pants, hiding their flaws.
Most likely, you will not just build hips like that of professional bodybuilders, but it is in your power to make your quads dense, strong, with a clear relief, that meet all standards. Observe the correct technique and be persistent, then you won't need years for beautiful thighs.
Why swing your hips
The quads make up a huge amount of muscle mass in the body. They force us to spend countless hours in the gym, shedding liters of sweat, all in order to build a few grams of muscle and still pump up our thighs. And it's worth it: Exercising your quadriceps will allow your entire body to grow muscles through the natural production of growth hormone and testosterone.
Squats, for example, require an enormous amount of full-body work in order to manage weight: the quadriceps and hamstrings, back, traps, shoulders, and all of which help move and / or stabilize the weight during the lift. As a result, all muscles will grow. It is this exercise that will help to properly pump up your hips. You only have to ask yourself one question: Do I want this?
A Brief Anatomy Lesson
If the answer to our question was yes, and you really want to pump up your hips, let's take a quick look at the anatomy of the hips and muscle group functions so that you can visualize your body during training. The thigh consists of three muscle groups - anterior, medial and posterior.
The anterior thigh muscle group is most popular among athletes as a pumping target. It is made up of the quadriceps (and its four heads - straight, medial, intermediate, lateral) and the longest of all human muscles - tailor's.
Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a flat surface, but is unable to run and can only move up the stairs with difficulty.
The medial thigh group consists of three adductor muscles - long, short and large, as well as slender and comb.
The posterior thigh muscle group unites the semimembranosus and semitendinosus muscles. Want to have powerful hamstrings? Try a workout from an expert on our site!
All the muscles in the quadriceps support the knee joint. In addition, the rectus femoris, due to its location, provides flexion of the leg at the hip joint. All this anatomical information must be remembered when doing leg exercises. For what? To understand how to properly pump up your hips and get results! Now let's get down to business!
The best exercises for pumping up hips
Now that you've learned a little about the anatomy of the thigh muscles and functions, let's dive into what makes the quadriceps bumpy. These exercises and workout program aim to get the most out of every gym and build your hips fast. Be mindful of technique and do not use excessive weight to avoid injury.
Squats
To correctly and quickly build up your thigh muscles - squat. It is on the back that is the main exercise in gaining muscle mass. Stand in a power rack under a barbell and place it comfortably on your upper back, on your trapezius muscle. For stability, grasp the bar firmly with your hands and move away from the rack. Legs are shoulder-width apart or slightly wider.
Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may fall forward. Lower until your hips touch or you reach a comfortable range of motion. Lift the weight back with your hips first, and then your knees. At the highest point, the knees are not fully extended.
It is completely up to you. Full-range work is ideal for any exercise, but squats can cause knee and back pain. Lower yourself as far as possible, and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the results will be worth it - you will pump your thighs into perfect shapes.
To pump up the inner quadriceps (vastus medialis), squat with a wider stance and extended feet.
Deep Barbell Squat
To get underneath and place it on your chest opposite the deltas. Cross your forearms - one on top of the other - and grab both hands. Keep your shoulders parallel to the floor and your head up. Take your weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on the shoulders. But here the back is kept a little straighter. These squats are aimed at pumping up the legs and especially the quadriceps, as opposed to regular squats, which use the hamstrings more.
If you're new to squatting with a barbell on the chest, start first with the Smith machine, and when you are comfortable, move on to free weights.
If you are very tall and lean too much forward, or if your heels come off the floor, place 2 or 4 kg pancakes underneath for extra stability. This applies to all squat variations.
Hack squats
To work more on the outer side of the thigh (vastus lateralis muscle), there is nothing better. With a comfortable weight for you, stand in the simulator under the stops, with your feet on the platform shoulder-width apart. Lower yourself as far as possible, and then return to the starting position. Avoid fast movements to avoid adding stress to your knees, but rather work at a constant speed. Legs are not fully extended.
If there is no hack trainer?
In some halls there is no, but do not despair, there is a way out. Just place the barbell with your calf weights (a kind of deadlift but with your legs). The back is straight and the head is raised. Rise until you are almost fully erect. The legs always remain slightly bent at the knees. Return to the starting position, but the weight of the floor does not touch. This hip pumping exercise requires a rigorous technique, so work lightly until you get the hang of it.
Leg press
Another great way to build mass is with a 45-degree angle. Advantage: minimal load on the lower back, and maximum - on the hips. Sit on the machine so that you can work at full amplitude. Place your feet on a platform shoulder-width apart. Push the weight keeping your knees slightly bent. Lower the weight slowly in a controlled motion. Get as low as possible and avoid half-amplitude movements - you are simply fooling yourself and not developing muscles. Correct execution is the key to ensuring that you are guaranteed to pump your powerful thighs.
Straightening the legs on the simulator
There is no better way to work muscles in isolation while pumping up your hips. Sit on the simulator so that the axis around which movement occurs in the knee joint coincides with the axis of rotation of the load. At the same time, the back is tightly pressed against the back. Place your ankles under the rollers. Lift weights at a moderate pace and contract the quads at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to put unnecessary stress on your knees and ligaments.
For a deeper pumping of the upper thighs, try this extension. Continue the movement as described above, but this time with your legs raised, lift your back away from the seat so that your hips and body are 90 degrees or less. With this performance, take less weight, but believe me, the muscles will burn anyway!
Barbell lunges
Is an excellent formative exercise. They give an attractive, rounded shape and tie all of the thigh muscles together. Despite the fact that lunges pump up the entire thigh, this article will only focus on the effect on the quads.
Place a relatively light barbell on your shoulders as in a squat exercise. Step back from the power rack and step forward with one foot. Bend your leg so that the knee of your back leg is almost touching the floor. And remember: the knee should not go beyond the foot, if it does, take a larger step. When lifting back, push off with your working leg and return to the starting position with your feet together. Do the same with the other leg, this will count as one rep.
A great alternative to barbell lunges is the Smith Machine lunges. Do the required number of repetitions with one leg, then the other. After each lunge, don't come back, just keep squatting with one leg. Then change.
Many instructors prefer walking lunges for inflating the legs and especially the thighs. Make sure your gym has room for at least 30 lunges. Lunge with one leg. Pull your back leg to the starting position and step further forward with the other leg.
Workout for pumping powerful hips
Hip workout
For a more detailed workout of the thighs, use these workouts for the inner and outer thighs.
If you want to pump up the inner quadriceps, squat with a wider stance and extended feet.
As you work out, imagine how your legs are building up and how your hips are getting bigger. Professional athletes say that such visualization sets you in the right mood and helps you achieve exactly the result you dreamed of!
You've already done a great job, all that remains is to take a small snatch and finish your regular full-body workout with this hip complex.
That's the secret to powerful legs and pumped-up hips - super effective workout with the right technique! Control your body during each exercise and remember healthy habits after finishing work in the gym. Only comprehensive work on yourself will bring you the long-awaited result!
The intake of creatine, arginine, intratrarenic, amino acids bcaa and pre-workout complexes... This sports nutrition is specially formulated to improve sports and fitness performance for men and women. Just add it to your diet and go ahead, to conquer new heights!
Swing your legs
Basic set
Extended set
Basic set
Basic set
Extended set
Dymatize | Dymatize BCAA 2200 ?
4 tablets, between meals.
The essential BCAAs in Dymatize BCAA Complex provide muscle cells with the building blocks of essential building blocks. The use of this supplement will not only help to preserve and increase the muscle tissue in the body, but also to optimize the passage of a number of other metabolic processes.
Dymatize | L-carnitine xtreme ?
1-2 capsules daily, mainly with meals.
The fat burner of the world famous manufacturer Dymatize L-carnitine xtreme 60ct is a unique product, its main purpose is to dispose of subcutaneous fat as quickly as possible.
Dymatize | Iso 100?
If necessary, add one serving before bed.
Dymatize Iso 100 728g - a protein blend of the American manufacturer Dymatize, which contains 90% milk protein and whey isolate, delivers slow and fast proteins to the athlete's body.
TwinLab | Men 's Ultra Multi Daily ?
1 capsule.
Developed specifically for men, the Twinlab Men's Ultra Multi Daily vitamin and mineral complex contains the necessary set of nutrients and special matrices to improve prostate function, as well as antioxidants and tonic components.
Universal Nutrition | Ultra Whey Pro
1-2 scoops are mixed with 200-250 grams of water or any other liquid.
Universal Nutrition | Amino 2250 ?
2 capsules before and after training.
Exercises to work out the abductors (abductors of the thigh), the buttocks, the tensor of the wide fascia of the thigh, as well as the extensor muscle of the lower leg in the knee joint (lateral broad muscle of the thigh).
Exercises for the outer thigh at home
Want to quickly remove fat from the outside of your thighs at home? Looking for Effective Exercises to Pump Up outer part hips? Here! In the article, we will talk about a set of exercises with which you can pump the required muscle group. Remember, exercising regularly, practicing exercise technique, and eating the right diet will help you achieve maximum results.
Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the start of your workout will help warm up your muscles and avoid unnecessary injury.
COMPLEX OF EXERCISES FOR THE EXTERNAL SURFACE OF THE THIGH
| Exercises | Sets | Reps / Time |
|---|---|---|
| 3 | 25 | |
| 3 | 15 | |
| 3 | 15-20 | |
| 3 | 15 |
Exercise helps you work effectively outer thigh... The inner surface of the thigh is additionally loaded.
Execution technique:
- Get on all fours with an emphasis on straight arms and legs, bent at the knees.
- As you inhale, take your right leg to the side and lock it. The thigh is parallel to the floor.
- As you exhale, gently lower your leg.
Number of repetitions: 3 sets of 20-25 reps.
Tip: Over time, to increase the load, you can use a dumbbell (placed in the place where the thigh and lower leg bend). When performing an exercise with a dumbbell, after a working number of repetitions, you can remove the burden and make another 10-15 jerky movements. After that, move on to training the other leg.
Exercise to train the outside of the thigh. Additionally, the gluteal muscles, the square muscles of the lower back and the extensors of the back are loaded. In statics, the arms are strained (holding the support).
Execution technique:
- Lie on a chair with a padded seat or bench, abdominal support. The body is stabilized by the abdominal muscles.
- Straighten your legs, keeping your feet together.
- As you inhale, lift your legs up and lock for 1 second.
- As you exhale, smoothly take the starting position.
Number of repetitions: 3 sets of 15 reps.
At home, you can use a pair of chairs with a soft seat, placed side by side, for abdominal support. A warm-up consisting of squats, stepping in place, and pelvic rotations should be done before doing the exercise with additional stress to prevent injury to the hip joint.
Advice: Due to the shift of the load from the spine to the hip joint, the exercise is recommended in the presence of back pain and spinal clamps - as a prevention of diseases associated with a sedentary lifestyle. Athletes with back problems should consult a physician before performing.
Trains and stretches the outer thighs, glutes and calves. Over time, the difficulty can be increased with weights or dumbbells.
Execution technique:
- Starting position: the legs are wider than the shoulders, the toes are turned to the sides, the back is straight.
- As you inhale, gently lower your pelvis so that your thighs are parallel to the floor.
- As you exhale, take the starting position.
Number of repetitions: 3 sets of 15-20 reps.
Tip: When doing it, make sure that your knees do not protrude beyond the toes.
Exercise loads the quads, glutes, hamstrings, and calf muscles.
Execution technique:
- Place your hands on your belt or behind your head. Keep your back straight.
- As you exhale, lunge forward with your leg so that your knee forms a 90-degree angle. Moreover, it should not go beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
- While inhaling, push off with the heel of the leg extended forward and return to the starting position.
For balance, the toe of the working leg may be slightly slanted.
Number of repetitions: 3 sets of 15 reps.
Advice: The wider the lunge, the more the glutes work. The narrower the position of the legs, the more the quads are engaged.
The effects of exercise will appear more quickly with regular exercise and a low-calorie diet. Normalize your diet and choose a specific time to exercise. Stick to a set schedule.
- The effect of exercises on the outer side of the thigh directly depends not only on their regularity, but also on the technique of execution. Especially when done at home. Follow your technique by doing the exercises in front of a mirror.
- Muscle grows by resting after exercise, so remember to alternate between exertion and rest. At the initial stage, we recommend practicing no more than 3-4 times a week. Before increasing the number of workouts, consult a trainer.
- The first result will appear in 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first workouts. Even if the target muscles hurt a lot.
- Start and end each workout with a 10-minute warm-up. Before training, it helps to warm up the muscles, after - it helps the body return to its usual mode of work.
Exercises to work out the abductors (abductors of the thigh), buttocks, the tensioner of the wide fascia of the thigh, as well as the extensor muscle of the lower leg in the knee joint (lateral broad muscle of the thigh).
Combined with proper nutrition and aerobic exercise, it reduces body fat and forms a beautiful leg silhouette.
As you know, one of the most problematic areas of the female body, most susceptible to fatty deposits, is the outer thighs. But to imagine the ideal figure that every girl dreams of is impossible without elastic pumped up buttocks.
You can give your hips the desired shape with the help of special exercises that help you easily get rid of the hated "ears" on the sides.
The hip is located between the knee and the hip joint, it forms part of the lower limb of the human body.
The outer portion is made up of muscles, the function of which is to allow the leg to function backward and to the side. They can be seen as an attractive roundness on the side of the thighs.
When you start looking for and doing exercise, you need to figure out the basics of a successful workout.
The effectiveness of training is as follows:
- regularity;
- focus;
- attention to details;
- a gradual increase in load.
The first thing to remember is regularity, which is the most important factor in performance.
Ideally, you should practice every day, but if this is not possible, you can allocate 3 days a week for this. In this case, it is necessary to understand that the result will be more long-awaited in time.
During your workouts, do not forget to pay special attention to the work of those muscles that need to be tightened.
Here you just need to listen to your own feelings: if you feel that the load is directed more towards the desired areas, then you are going in the right direction.
When performing exercises on the outer part of the thigh, it is the lateral muscles of the legs that will be strained as much as possible.
Important to remember! It is the little things that often play a decisive role. Make sure that the squat is low enough, the feet do not come off the floor, the angle of rise is kept correctly, and the leg is raised as high as possible during the swing. Thus, it is possible to influence the speed of achieving the final result.
Over time, step by step, try to increase the load. Again, personal feelings will become the main assistant here: if you feel that you need less effort to complete the exercise than before, raise the bar. For example, 10 swings over time should inevitably grow into 15, and later into 20.
Exercises for the outer thigh at home
Outer thigh exercises can be done at home and even at work, if there is the necessary space and time, so they are a real salvation for women who do not have the opportunity to visit the gym. You will need dumbbells, a rug, and a positive attitude.
Exercise 1. Swing legs
For the first exercise you need to stand up straight with your feet shoulder-width apart and your arms outstretched in front of you... Feet should be parallel to each other.
When performing leg swings, it is necessary to ensure that they do not bend at the knees.
Bend your right knee and swing up and down, trying to reach the elbow. The next swing is also done, only with a straight leg. You should start with 10 approaches for each limb.
Exercise 2. Raising the legs
The next type of outer thigh exercises will require a similar starting position as in the previous case. Put your right leg on your toe, turning it to the right, and lift it back as high as possible.
A support can be used to perform the exercise to ensure that the leg is maximized backward. After bringing your leg to the extremely high point, put it back. To begin with, 15 approaches for each limb will be enough, then their number should be increased.
Exercise 3. Squats
No set of exercises for the outer thigh is complete without squats. The main rule is not to stand on your toes. Try to squat as low as possible, with your back straight, keeping your arms bent in front of you.
For a start, 10 squats are enough. The main advantage of this type of exercise is that it is useful not only for the outer surface of the thigh, but for the whole body as a whole.
Exercise 4. Lunges
The leader among effective exercises is lunges. Take wide strides to the side, first with your right foot and then with your left foot. holding his arms parallel to the torso. Use dumbbells for weights.
Remember to keep your unused limb straight. You should start with 10 lunges for each leg, 3 sets.
Lunges can be not only lateral. You can perform them forward alternately with each leg. In this case, you need to put your legs as far as possible. Dumbbells will become faithful helpers here, which will only increase the effectiveness of training.
Pay attention to your posture - your back should be perfectly straight. Inhale with each step. Do not try to lunges sharply, it is better to give preference to smooth movements. As for the number of lunges, experts recommend also performing 3 sets of 10 times.
Exercise 5. Raising the knees
For the next exercise, you need to kneel down. For maximum efficiency, place most of your weight on your arms and straighten your back. The knee rises upward at a 90 ° angle.
Do the same with the other leg. Muscles must be in constant tension. Experienced trainers advise starting with 20 lifts of each knee with the condition of a subsequent increase in the load.
Exercise 6. Rises
Leg raises are also quite effective when done to the side. To do this, you need to lie on the mat, turn on your side and raise the limb lying on top as high as possible.
Then you should turn on the other side and do the same operation with the opposite leg. You can start with 10 swings of each leg.
Exercise 7. Holding the raised legs
You can complete the workout and relieve muscle tension by rolling over onto your back and lifting the limb up perpendicular to the floor.
Exercises for the outer thigh in the gym
Some women prefer gym workouts to home workouts, considering them more effective and giving quick results.
Exercises on the outer thigh on a fitball are very popular, in addition to loads on simulators.
A set of exercises on fitball
| Starting position | The essence of the exercise | Number of exercises |
| With your back to the fitball with your arms outstretched. You will feel more comfortable if the ball is located in the corner of the room, since it will not slip away from under you. | Bend one leg at the knee and lift it 15-20 cm above the floor. After that, without sudden movements, bend the other limb and perform squats so that the buttocks touch the ball. If you're not new to this type of outer thigh exercise, raise your knees higher or prefer a smaller ball. Also in this situation, dumbbells will help you out, acting as a weighting agent. | To start - 7-10 squats |
| The ball is between the wall and your body, which should be in contact with it in the lumbar region. | From the starting position, you should raise your hips up. You can understand that the end point has been reached and you should go back down by the fact that the body is stretched out in a straight line. For maximum performance, pay attention to your abs and leg muscles - they should be tense. Deflection of the body at correct technique present in the hip joint. It is worth noting that haste will be unnecessary here and will only conceal the effect, so try to hold the final position for 3-5 seconds. | It is worth starting from 10-12 times, then you can increase this amount up to 20 times |
| Lying on your side with support on your elbow. The ball is on the floor under the feet. | Inhale and lift your hips off the surface. The lift should be carried out until the body is completely straightened. You can use a smaller ball to make the exercise easier. | |
| Lying on your stomach. Fitball is located under the thighs | Take turns lifting the limbs up, holding the floor with your hands. As for the legs, you can keep them in a comfortable position - straight or bent at a 90 ° angle. | 15-20 times for each limb |
In the gym, in addition to the fitball, it is likely that you will find many other aggregates that will help you tone your outer thigh muscles. We are talking about simulators.
One of the most effective in terms of the load on the outer surface is the simulator, designed for the extension and extension of the legs.
Exercise on the simulator 1. Adduction and extension of the legs
Note! Improper use of this machine can result in zero results. First of all, adjust it, take care of the mass of the working weight and the width of the seat.
When doing the outer thighs, keep your back straight and your legs at right angles. Exhale and slowly bring your legs together until the rollers are in contact with each other, and then spread your legs just as slowly.
Exercise on the simulator 2. Standing leg abduction and extension
Many fitness centers have machines that allow you to do a similar exercise while standing.
Before performing an exercise on the simulator, you should set the optimal load so as not to damage the ligaments and muscles. It is worth noting that the advantage of this unit compared to the previous one is that it not only acts in the necessary way on the desired area, but also accelerates blood flow and saturates the muscles with oxygen.
To fix the legs in this simulator, special footrests are provided. You need to grab the handrail with your hand. Further you should take your leg to the side.
Exercise on the simulator 3. Stepper
Important to remember! In addition to specialized ones, in gyms there are many universal simulators that allow you to keep the outer thighs in an attractive form. One of them is Stepper.
It perfectly tightens the legs, buttocks and hips. but it should be treated with caution and not overdone, otherwise the knee ligament sprain is guaranteed. This category of exercise equipment also includes a treadmill and exercise bike.
Before starting the exercises, we advise you to familiarize yourself with the recommendations of experienced trainers, thanks to which your classes will be able to give you the most effective and fast result.
To improve the efficiency of your workouts, you should adhere to the following recommendations:
- combine regular exercise with a balanced diet- so your hips will acquire the desired look in a short time;
- don't neglect stretching, because it is she who will help relieve tension from the trained muscles and get rid of painful sensations in the future. You can also avoid pulling pains by taking a bath with sea salt;
- all kinds of massages and body wraps should be your best friends... Creams with a cooling or, conversely, warming effect, cling film and a brush with coarse bristles will come to the rescue. Massage should be from bottom to top, repeating the flow of lymph. Massage cups are equally effective in maintaining skin and muscle tone. To use them, you will need a cream or oil with which you need to lubricate the surface to be treated;
- the effectiveness of exercises on the outer thighs directly depends on the inner mood... Elementary laziness often becomes the main obstacle on the way to a beautiful body, so the issue of self-discipline is more important than ever here. Try to have a clear workout schedule, deviation from which should be perceived as personal weakness. Naturally, the decisive factor here is motivation, the correct designation of which can tune in the right way and solve all problems with self-discipline. Thus, formulate for yourself a clear goal that needs to be achieved by all means, and the activities will be extremely joyful and fulfilling.
It is difficult to give the buttocks the perfect appearance, but it is quite possible, even if you have never exercised, but you have a strong enough desire.
Regular workouts designed to work out the outer surface, combined with balanced nutrition and care for the skin, will help you achieve the desired results in the near future and not become the owner of the hated "ears".
Outer Thigh Exercise Tips Videos
In this video, an experienced trainer provides guidelines to help you learn how to properly perform the outer thigh exercises in the gym:
A set of exercises that will help get rid of ears on the thighs at home is given in this video clip:
Upset again by trying on skinny jeans? It happens that an excellent result is seen on the scales, and in the mirror - too massive hips, "ears", flabbiness, fat.
Diet alone will not help the body. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer thigh in your program.
Naturally, you think that the side surface will become slimmer from some special movements. Doing exercises on the outer thigh and only them is a typical "folk" idea. You won't even find this outermost surface in any fitness guide. The muscles of the thigh are traditionally divided into muscles of the anterior, medial and posterior surfaces. Oddly enough, we are interested in the "front" ones: they work in conjunction with a small tensor of the fascia lata when you perform exercises for the outer side of the thigh.
Fat deposits on the side of the leg, also called "ears", cover part of the quadriceps and tailor muscle. And most often - both part of the gluteal muscles in the place of their attachment to the hip joint, and part of the hip flexor muscle. What to wave? Usually looking for exercises from the ears is a rather thankless undertaking. What you find is unlikely to dramatically improve the overall look. To effectively lose weight in the thighs, you need to reduce the overall percentage of body fat and tighten all the leg muscles.
The best exercises to clear the ears on the thighs are a mix of strength, jumping, and aerobic movements. There are 7 exercises in total, while your leg workout will fit in 20-30 minutes with a warm-up and a cool-down, but the visible result can be seen in 4-6 weeks.
Top 7 Exercises from "ears" on the hips
When to practice: it doesn't matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by doing them at the beginning of your workout. Avoid doing a set of exercises on the outer thigh on the day of cardio, because most of them put stress on your legs so that you will not be able to run or even walk with full dedication.
Equipment: a timer (probably in your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it's better to do it without any weight at all), a rubber mat under the feet for jumping, sneakers.
How to do: we do the exercises one by one. We set the timer so that the first bell will sound in 40 seconds, the second in 20. We do the first exercise for 40 seconds, and then “according to the text”. At the end of the circle, rest for 60 seconds, repeat 4-5 times. We warm up by jumping rope for 5 minutes. In the final we perform a "corner", "boat", "cat" from body flex, it is possible with breathing.
Exercise 1. Classic squat
Time: 40 seconds
Why: tightens all leg muscles, burns a lot of extra calories, heats the fascia lata tensioner, protects against injury
We stand in the position of the feet at the width of the pelvis, the toes are naturally divorced. Dumbbells in the hands along the body. We squat to the parallel of the hips with the floor, as if we were sitting on a low chair. We get up on the exhale.
Exercise 2. Plyometric squat
Time: 20 seconds
Why: burns fat
Throw the dumbbells, do the same, only at the point "Hips are parallel to the floor" we jump up sharply, and then gently land on the forefoot. We do not fully unbend the knees, and do not strive to take the "skier pose" (artificially parallel feet).
Exercise 3. Abduction squat
Time: 40 seconds
Why: strengthens all leg muscles, plus trains the fascia lata tensor in isolation
We perform a squat, dumbbells in our hands, at the bottom point we transfer the weight to the left leg and, getting up, we take our right thigh clearly to the right and up. Imagine that you need to lift your leg up the wall, do not swing back and forth. We repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
Why: burns fat
Are you watching the militants? Yes, that's it - take alternating quick kicks to the side. Hit with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, pull in the press, tear off the right leg, take it to the right, bring the heel to the buttock, bending the knee, from there - push-kick with the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
Why: You wanted the outer thigh exercises, didn't you?
We lie on the floor on our right side, put our left hand with a dumbbell along the body, slowly remove and bring the hip up.
Exercise 6. Running with a high knee lift
Time: 20 sec
Why: burn fat
We get up and have a short run, try to do everything softly, do not knock your feet
Exercise 7. Jumping rope
Time: 40 sec
Why: maximize your calorie expenditure
We jump as it is convenient for us, the main thing is that we do not fully unbend our knees, do not forget to breathe, and do not jump on a flat foot.
After completing all seven exercises, take a minute break and start over from the first. In total, you should get 4-5 approaches.
Summary
Are you surprised? You have probably read on other sites about lighter exercises for the outer thigh. Why complicate things so much? The most radical fitness pros only recognize squats weighing 50% of your body weight as exercises on the outer thighs.
The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to make complex movements that consume a lot of calories and work with the legs as a whole. And online advisors will recommend side abduction as the best exercise for the outside of the thigh.
The truth is that fatty deposits and flabbiness are a consequence of the lack of tone not only of the quadriceps (this is just rare), but also of the muscles of the buttocks, hip extensor and other muscles. So the exercises from the ears only work when the entire bottom is involved.
Well, the notorious hip abduction is a panacea for fat that works if a person is on a super strict low-calorie diet. Otherwise, they burn too few calories.
By the way, even really hard workouts do not give you the right to increase the calorie intake at times. When exercising according to our plan, eat as usual. Who does not know - this is an average of 1600-2000 kcal, depending on height, age and weight.
