Anatomy of the thigh muscles
The structure of the thigh muscles is very complex. Thanks to the interweaving of ligaments and muscle bundles, our legs are provided with such versatile mobility. Now we will consider only the main muscle groups of the legs, leaving behind the small muscles.
Muscles of the anterior thigh:
- Iliacus muscle;
- Iliopsoas muscle;
- Pectineus muscle;
- Adductor longus muscle;
- Tonka muscle;
- Tensor hip;
- Quadriceps femoris muscle.
Why do we mark different muscles with different colors? And all because they are divided into groups according to their similar functions and the same location.
The first five muscles (the muscles of the inner thigh) are located in the upper part of the leg under the groin. Their main function is to adduct the leg.
The tensor femoris (green) is located on the outside of the thigh under the femur. Its main function is leg abduction.
Quadriceps femoris muscle - anatomy:
The quadriceps muscle occupies the largest area of the thigh and consists of four bundles, each of which starts from the knee. Two side bundles form the familiar “droplets” above the knees, and two bundles in the middle continue to the pelvis.
Muscles of the back of the thigh:
- Biceps femoris muscle;
- Semimembranosus muscle;
- Semitendinosus muscle.
The main functions of these muscles are extension of the thigh at the hip joint, flexion of the lower leg, and abduction of the leg back.
Exercises for general hip development
The first and most important exercise for developing the hips is squats with a barbell. This is a basic exercise that primarily works the quadriceps, or quadriceps, but also works all the thigh and calf muscles. If you want to shift the focus to your quadriceps, then place pancakes under your heels.
Technique: Proper technique is vital in this exercise, as failure to do so can result in severe injuries to the spine or knees. During a squat, you should always keep your back straight and your pelvis back. Your knees should be turned in the same direction as your toes. The head is in line with the knees. The bar should not lie on the neck or fall to the middle of the shoulder blades. The most comfortable and safest placement is on the trapezius muscle.
The second general hip exercise is the leg press. Here all the thigh muscles are also included in the work, but more emphasis is placed on the quadriceps femoris muscle. The exercise allows you to isolate your back with the correct technique.
Technique: The leg press machine is adjustable, so you need to adjust it to suit you (tilt the seat and platform). The back should be completely pressed against the seat, the lower back should not come off. When performing a bench press, we do not straighten our legs completely, since the knee joint should not slam shut. You can adjust the load by placing your feet down, in the middle or up of the platform, wide or narrow.
The next exercise for the comprehensive development of leg muscles is dynamic lunges with dumbbells. That is, in such lunges we walk, and do not stand still. As in previous exercises, the emphasis is on the quadriceps, but the entire leg is developed.
Technique: This is a technically difficult exercise, but useful. It is better to perform it with dumbbells, as this will help you maintain balance. The back should be straight, legs bent at 90 degrees. When sitting down on your leg, do not rest your knee on the floor.
What results are possible quickly: in a week
At the beginning of classes, you need to understand how to quickly pump up muscles, which is required to achieve maximum results in a short time. This is, first of all, proper nutrition and an effective program, as well as the absence of stress and quality rest.
A significant increase in thigh volume in a week is impossible, especially if we are talking about increasing muscle mass rather than fat mass. You can add one to one and a half kilograms, tone your muscles, but no more.
Significant results will be noticeable within a few months. Before this, it may not be visible to the naked eye, but it will be noticeable on scales, during measurements, and even in strength indicators.
Important! High-quality muscle development requires significant time. You need to work the muscles, then provide them with conditions for recovery and growth. This process is long and requires certain factors, first of all, the presence of the necessary nutrients.
Exercises for the quadriceps femoris muscle
One of the most common exercises for developing the front of the thigh is leg extensions in a machine. This is an isolation exercise that allows you to maximally work the lateral heads of the quadriceps femoris muscle, and this is the answer to the question “how to pump up the medial thigh muscle?” Perhaps there is no better exercise for the medial muscle.
Technique: There are exercise machines with or without a backrest. If there is a backrest, then adjust it so that the lower back is firmly pressed against it. If there is no backrest, then try to keep your back straight. For fixation, hold on to the handles located at the edges of the exercise machine. Extend your legs all the way.
How to pump up the quadriceps femoris muscle in isolation? The second useful exercise for this purpose is the hack squat. This exercise isolates the back, which is convenient for many athletes. Also here you can sit down as deeply as possible.
Technique: Your back should be pressed closely to the back of the machine, always keep your hands on the clamps. You can squat as deep as possible only if you do not have problems with your knees.
The best exercises at home to tone your butt and thighs
At home, it is better to pay attention to exercises that will be completely accessible without the help of a belayer and in the absence of exercise equipment and equipment. The most popular exercises for increasing women’s hips at home include:
| Squats | Stand up straight, back straight, feet slightly wider than shoulder-width apart. Squat as deeply as possible. Used in the first stages of training and as a warm-up. |
| Single leg squats | It is performed in the same way, only the support is on one leg, the second moves forward. It is better to make the movement with support on a wall or piece of furniture. |
| Lunges | The legs should be approximately shoulder-width apart, maybe a little narrower, and the back should be straight. After taking a step forward, bend your leg at the knee as far and as low as possible. |
| Plie squats | Regular squats are performed, but the legs are placed wide, and a dumbbell or kettlebell is held in the hands, with outstretched arms below. |
| Stepping onto a bench | A bench or stand will be required. Stand straight in front of her, rise on one leg, and take half a step up with the other. To increase efficiency, any weighting agents are used. |
| Pelvic lifts | You can do it while lying on the floor or bench. Lie down, rest your hands on your sides or place them on your stomach, fulcrum in the back and knees. The knees are bent. Raise your pelvis as high as possible. |
| Lateral leg raises | Lie on the floor, on your side. The back is straight. Raise the leg that is at the top as high as possible and lower it down. |
| Straight-legged row with dumbbells | Stand up straight, back almost straight, slightly arched in the lower back. Hold an apparatus in each hand; it is better to use dumbbells. Lower yourself down, arching your back, slightly bending your knees. The load should be shifted to the back of the thigh. |
These are just the basic exercises; in practice there are many more.
There are many varieties of squats, lunges, bends, and jumps that will allow you to work your legs and hips.
Training at home should also follow general training principles.
You can increase the volume only with an increased caloric intake and performing heavy exercises, that is, the emphasis should be on basic movements with a number of repetitions of up to 15.
How to pump up the back of the thigh?
When talking about how to pump up your hamstrings, you should never leave out this exercise—the deadlift. Technically, the exercise is quite difficult and traumatic. If performed incorrectly, it can lead to various spinal injuries and a sharp increase in intra-abdominal pressure, which has its own consequences.
Technique: It is necessary to perform deadlifts with a straight back, the stomach should be tucked, and the abs should be slightly tense. To maximally work your hamstrings, it is better to perform deadlifts with straight or slightly bent legs.
The second exercise in the topic of how to pump up the hamstring muscles is bending over with a barbell. This is similar to the deadlift, but it is performed with a barbell on the shoulders.
Technique: The back should be straight, the legs should also be straight. When bending, we move the pelvis back.
Another exercise on the list of how to pump up the back of the thigh is hyperextension. It is done in a special simulator.
Technique: The machine is adjustable, so place the leg bolsters underneath you. The knees should be half outside the support, the stomach should be above the pelvic bones and hang freely. Bend over with your back slightly bent to reduce stress on your lower back.
The last exercise for pumping up the back muscles of the legs is bending the legs in the simulator. This is an isolated exercise for the hamstrings, which allows you to work them best.
Technique: The angle of the machine must be adjusted to suit you, your knees should extend slightly beyond the bench, and the roller should be placed on the heel tendon. When bending your legs, your pelvis should not leave the bench. You need to raise your legs twice as fast as lowering them, but you don’t need to lower them all the way.
How to pump up your thighs?
For training at home, you will need dumbbells and leg weights - these are special cuffs with a sewn-in weight (sand or metal plates). You need to exercise every day, perform each exercise 10-15 times in at least 3 approaches.
Each workout must be preceded by a warm-up to warm up the muscles, otherwise there will be no desired effect. Warm-up can consist of straight-legged bends, squats, light stretching, or simply jumping rope. Only after this can you begin the main exercises.
Squats
Squats are a basic element of athletic training. They can be done in different ways:
- on both legs
- on one leg - then each leg will have more load
- Squats with dumbbells
- with bodybar
If your goal is to work the inner thigh, the weight should fall on the front of the foot; if the back, including the biceps of the thigh, then on the heels, which should not be lifted off the floor.
Lunges
Lunges with dumbbells can be done on each leg in turn, or you can complicate the exercise: after lunging, jump up from this position and swap your legs in the air, that is, land on the other leg.
"Scissors"
Lying on your back, press it tightly to the floor, stretch your arms along your body. Raise your legs 30 centimeters from the floor surface, spread them apart and cross them in the air like scissors.
Hip raise
Kneel down, place your palms on the floor in front of you, and keep your body parallel to the floor. Tighten your abs, stretch your leg back, bend it at the knee and lift your thigh up as high as possible. Repeat with the other leg.
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Exercises with weights
- Lie on your back with weights on your ankles. Raise your legs vertically up, bend them at the knees, while exhaling, slowly straighten them and return to their original position.
- Stand facing the wall, lean your palms against it. Take one leg back, without bending, as high as possible. Perform the required number of times, first for one leg, then for the other leg.
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How to pump up the muscles of the inner thigh and hip tensor?
There are a lot of exercises for the inner thigh, but almost all of them are performed without weights. We will tell you how to most effectively develop this muscle group.
The first and second exercises for the adductor muscles of the thigh are adducting the leg while standing in a block and bringing the legs together.
Technique: Put a special cuff on your leg and hook the block carabiner to it. Move your leg to the side. Bring your leg to the maximum.
The second exercise is bringing the legs together in the simulator. This is an isolating exercise that will help pump up the inner thigh muscles the best.
Technique: The lower back must be pressed closely against the back of the exercise machine, and the legs must be placed on the holders. Bring your legs to the maximum and also spread them to the maximum. On the last repetitions, you can help yourself with your hands.
Exercise for the hip tensor - leg extensions in the simulator. For this there is a special simulator, the opposite of the previous one.
Technique: Press your lower back closely against the back of the exercise machine, place your legs on the mounts. Spread your legs as far apart as possible without bringing them all the way together.
Another exercise for the hip tension is leg abduction in a block.
Technique: Put a special cuff on your leg and hook the block carabiner to it. Move your leg as far as possible to the side, trying to keep your body straight.
Well, we have answered your questions “how to pump up the inner muscles of the legs, the front of the thigh and the back.” Remember that you need to train your legs no more than once every 6-8 days. Use as many exercises as possible to better work all the thigh muscles.
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Discussion: there is 1 comment
- Aunt Olya says:
Very clear. Thank you for the article. *THUMBS UP*
