How to exercise the muscles behind the thighs and buttocks

Exercising the muscles behind the thighs and buttocks can be achieved through movements such as squats, hard pulls, buttock bridges, lunges, and side lying leg lifts. These exercises can effectively activate target muscle groups, improve lower limb lines and strength.

1. Squat

Squat is a compound movement that mainly stimulates the gluteus maximus and biceps femoris muscles. Stand with your feet shoulder width apart, bend your hips and knees and squat until your thighs are parallel to the ground, making sure your knees do not exceed your toes. Difficulty can be increased through weight-bearing or single leg variations to keep the back straight and avoid lumbar compensation.

2. Hard Pull

Traditional hard pull focuses on the hamstring and gluteal muscle groups. Stand with feet slightly narrower than shoulder width, hold the barbell with both hands, maintain a neutral position on the spine, and use hip joint hinge movements to lift the barbell along the front of the calf until the body is upright. Romanian hard pull can stimulate the posterior thigh chain more effectively.

3. Hip Bridge

Lie down, bend your knees and step on the ground, contract your gluteal muscles to lift your hips off the ground to a straight line between your shoulders and knees, and contract at the peak for 2 seconds. Single leg hip bridge or weight-bearing can enhance the effectiveness of isolated training. This action has less pressure on the lumbar spine and is suitable for beginners and people with lower back discomfort.

4. Squatting with lunges

Alternating lunges can balance the development of bilateral muscle strength. When the front legs bend 90 degrees, the back knee is close to the ground but not touching it, and the center of gravity moves vertically up and down. Variations such as reverse lunges and lateral lunges can stimulate target muscle groups from different angles and improve muscle balance.

5. Side lying and leg lifting

In the side lying position, the lower leg is slightly bent to maintain stability, and the upper leg is extended to perform abduction movements, feeling the contraction of the gluteus medius muscle. Elastic bands can be used to increase resistance. This action can strengthen the lateral gluteal muscles and prevent buttock weakness syndrome caused by running or prolonged sitting.

It is recommended to schedule 2-3 specialized training sessions per week, selecting 3-4 movements each time, and completing 3-4 groups 12-15 times per group. Warm up the hip and knee joints thoroughly before training, and statically stretch the target muscle group for more than 30 seconds after training. Combining protein supplementation and adequate sleep can promote muscle repair. Sedentary people should pay attention to getting up and moving every hour to avoid their gluteal muscles being in a relaxed state for a long time. Gradually increase the load to avoid muscle strain caused by sudden high-intensity training.