Summer is here and many people want to be able to show off a body according to the situation, that is, with a low percentage of fat and with shape. Although in Vitónica we have the solution, we also have to say that this solution is starting to happen not now, but for months or even years.
Having a muscular-based body with a low fat percentage is a matter of healthy habits maintained over the years.
Be that as it may, in this article we are going to focus on the lower body, a segment of our body highly coveted by women. So today we are going to explain What are the best exercises to work and develop your thighs and buttocks.
How should we classify lower body exercises?
In general, to develop the muscles of our lower body such as quadriceps, hamstrings and glutes, the best classification of exercises that we can do is the following:
Which ones do I select to strengthen thighs and buttocks?
Really over time you should use a more or less wide range of exercises and not repeat the same ones over and over again. However, if at Vitónica we had to make a very good selection of exercises or we had to choose the basic ones that should be more present than otherswe would choose the following.
Press
We really had doubts when choosing a basic exercise for quadriceps since there is a lot of romanticism around free weight squats but the truth is that if we can only, in quotes, choose one, then a press or a multipower squat They will allow us to locate the stimulus where we want much better.
Be that as it may, you should know that both the press and the squat in multipower are excellent options for the development of our quadriceps since, unlike the free squat, they are exercises that are executed in very stable and guided conditions and this allows to locate the production of force in the target musculature.
If you do press, Make sure that when you lower your knees they slightly exceed the tip of your feet and that your lumbar spine does not flex too much.
Romanian deadlift
Moving on to hip dominants, which work the hamstrings, the Romanian deadlift is king, even more so than a conventional or sumo deadlift.
The Romanian deadlift allows us to provide a great mechanical tension in our hamstrings during the eccentric phase and focuses on one of the two functions that they develop on the hip, that is, the extension of it.
Next we will see an exercise to reproduce the other function of the hamstrings.
Seated Leg Curl
The hamstring work would be incomplete if we did not select a knee flexion exercise, the true main function of these.
In this sense the seated leg curl is better than a lying or standing curl. The reason is that when we do it sitting down, the portion of the hamstrings that originates in the hip remains constantly stretched since it is flexed. This greatly increases the mechanical tension throughout the length of the muscle.
Hip Thrust
Hip thrust, the king of glute exercises. It belongs to the category of horizontal hip thrusts, although this is an exclusive classification for glute exercises. It’s actually still a hip dominant but it’s nothing like deadlifts.
What you have to keep in mind in this exercise are two things:
- When leaning on a bench, make sure that the edge of this is below the lower spine of your scapulae. This will allow you to roll off the edge of the bench comfortably.
- At the end of the concentric phase, when the hip is fully extended, make sure your feet are below your knees so that the gluteus is the protagonist of the movement and not the hamstrings or quadriceps.
Band side walks
Finally we have the band side walks as an exercise for our gluteus medius, one of the portions of the gluteus that is responsible for abducting the hip and externally rotating it.
It is important not to make the mistake of placing the elastic band on the knees or ankles, the correct place is on the balls of the feet.
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