Thigh extension

Training the hips is exclusively a woman’s occupation. This will exclaim most of the visitors of the hall. And now let’s try to remember the form of Men’s classic or the champion of Olympia. If you do not count bulging bellies, then all the other groups they have worked out perfectly. And all because they do not disdain such things as the extension of the hip.

Thigh extension
Thigh extension

When, to whom, why?

To begin, perhaps, costs that the extension of a femur – an isolated one-joint exercise. And, means, it:

  • not suitable for the development of muscle mass;
  • does not help improve strength;
  • is performed after basic exercises (Romanian draft);
  • is not performed by athletes by men in the first year of training;
  • has a relatively simple amplitude of motion and technique;
  • develops the relief of muscles.

It is because of these qualities that women are especially fond of him, because using thigh extension, whether in simulators or in a crossover, they dry and pull up only the target group of leg muscles, which allows to obtain an ideal figure. Does he have any contraindications? If you have no problems with joints or acute necrosis of bone tissue, then you can safely perform extension of the hip. This exercise does not burden the spine, the muscles of the press or other target groups requiring insurance.

When and who needs to perform the thigh extension in the simulator. When – after full mastering of the circular basic program (15-30 trainings). During this time, the body adapts to the load, all muscle groups come into tonus, and the necessary amount of glycogen is stored for training. To anyone who wishes to tighten the back surface of the legs. For women, in priority work with small scales in simulators. For men – hard work, after the basic cravings!

In the simulator

The first in the list is an exercise for the hips using a special simulator.

What muscles work with the thigh extension?

  1. The muscles of the back of the thigh.
  2. Muscles of the buttock department.
  3. Anterior bundle of leg muscles.
  4. Muscles of the lumbar region.

In this case, all movement occurs exclusively in the gluteal joint. Strangely enough, it would not sound, but the greatest load is not the hamstrings, but the muscles of the gluteal department. The simulator itself is designed in such a way that it is possible to perform only one leg at the same time. This creates the risk of an imbalance between the development of different legs. Therefore, when performing on the number of repetitions, set the weight in such a way that the lagging (most often left) leg can handle it.

How to perform correctly?

  1. Set the weight on the block.
  2. Stand in the rack.
  3. Lean the body in a special roller to avoid the inclusion of the muscles in the press.
  4. With one foot lift the block with the load, taking away the leg.
  5. At the top, stay 1-2 seconds.

It is important in this case, do not bend it at the knee joint. This, though, shifts the load on the hamstrings, but increases the load on the joints, which in turn can result in traumatic consequences.

Retracting the leg back into the simulator
Retracting the leg back into the simulator

In the crossover

The work in the crossover is almost completely identical. But the crossover has a number of advantages, in front of the block simulator:

  • the ability to make the amplitude of motion more natural for the body. This in turn significantly reduces the load on the joints, and increases the payload on the muscles;
  • the ability to more flexibly determine the weight;
  • The ability to bend the leg in the knee joint, moving in both scales.
  • no restrictions on the amplitude of movements.

But while using the crossover in particular hip flexion, you need to remember that unlike the simulator you need to keep your back, posture, and follow the movement, which somewhat tightens the technique of execution, and makes it not suitable for beginners.

  1. Install the crossover on the lower blocks.
  2. Handle choose one-sided with a loop for the legs / hands.
  3. Insert the leg into the handle.
  4. Stand with both hands in the crossover rack.
  5. Make a deflection in the lower back.
  6. The neck should be turned back as far as possible.
  7. With your flat foot, pull the projectile back.
  8. Additionally, in the peak load, you can slightly bend the knee to change the stress accentuation.

Important points:

The mahi back in the crossover as a basic thigh extension exercise
The mahi back in the crossover as a basic thigh extension exercise
  1. Care should be taken to work with the knee, since the handle can simply fly out of the foot, which will ensure a guaranteed injury.
  2. Do not forget to wipe the crossover knobs after yourself, as many work with them to draw hands from the parties to the center.

Unlike the simulator, multi-joint exercise allows you to perform it as a basic one. And for some crossover designs, it is possible to tie both legs to the handles, which will allow you to extend the thigh in the crossover alternately with each leg.


Loose weights

Working at home, like training in the absence of a hall, is a separate issue. It should immediately be stipulated that the work in this case will not be so effective. However, to maintain muscle tonus, or in cases when it is not possible to practice at a fitness club, this becomes the only alternative.

There are two basic exercises. This is the extension of the hip lying on the floor and a similar extension of the thigh at the bar (option for dancers). In the latter case, the extension of the thigh involves the muscles much more intensively, but requires special sports training and inhuman stretching. Therefore, consider the option of extending the hip lying.

What muscles does it use?

Absolutely the same groups as the work in the simulator, or crossover.

How to perform?

Option 1. Classics.

  1. Lie on the floor on your stomach.
  2. Legs extend, making a constant angle in their toes.
  3. Slowly pull your leg up.
  4. Fix it in peak voltage for 3-4 seconds.
  5. Lower the leg.
  6. Carry out the same operation with the second.

Option 2. Basic basket.

Yes, many people have known this exercise since childhood. Not for nothing it was included in the basic complex of exercises for junior students. The most important difference is that it:

  • Allows you to adjust the load due to the grip of the hands.
  • Allows to carry out a static load.
  • Shifts the emphasis on the muscles of the waist.

At the same time, if you do it incorrectly, then in fact you do not get the hip flexion, but the extension. Therefore, carefully follow the technique and performance features.

  1. Lie on the floor on your stomach.
  2. Legs extend, making a constant angle in their toes.
  3. Slowly pull your leg up.
  4. Bend the leg in the knee.
  5. Pull it to the hands.
  6. Hands grab onto the leg.
  7. Hands should be as relaxed as possible, the main load should be carried out by bending the body and keeping the hips in the correct position.
  8. To shift the emphasis to the hands (it will grab heavily and pull the legs toward you).
  9. Carry out a compensatory movement, trying to straighten the legs in spite of the movement of the hands.
  10. Relax the muscles of the legs and hands.
  11. Return to the starting position.

Thus, due to the correct use of the basket you can use:

  • thigh extensors;
  • hip flexors;
  • quadriceps;
  • calf;
  • delta;
  • biceps;
  • lumbar muscles;
  • muscles bark and press.

What makes it more preferable before the classical variation.

Mahi lying on the floor
Mahi lying on the floor


Exercise for the extension of the hip, regardless of its purpose, is included in most programs for women. A lot of men often exclude it from their programs, but in vain!

Program Number of repetitions What for
Split (day of legs) 3 * 12 in the simulator. After the base. Maximizing the burden on the back of the trouble (here aselection of exercises )
Circular (second cycle) 5 * 20. Performed solo (in a crossover) To tamper with the back of the thigh in front of the classic traction.
Home 5 * max – free weights Maintaining the target group in a tone
CrossFit 5 * 20. Performed solo (in a crossover) Improvement of functional strength, helps in exercises of berps

The result

Regardless of the chosen exercise, remember the basic principles of leg muscle training.

  • Isolation exercises are carried out only after basic (Romanian draft, squat).
  • To obtain the ideal shape, the load progression must be carried out. Regularly increase weights, the number of repetitions and approaches.
  • If possible, try to use a crossover.
  • Observe the correct technique.

And most importantly – do not forget about the development of other muscle groups. Well-shaken legs are always good for both men and women. But, on the other hand, look at the bicycle climbers who have graduated from their careers, while the muscles of the arms and shoulder girdle lag behind them, powerful thighs and calves do not harmonize well with the athlete’s overall thinness.

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