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Leg biceps exercises
Do you want to train your hamstrings effectively? In our overview, you'll find a variety of workouts to strengthen and shape your hamstrings. From kettlebell swings to leg curl machines, we offer different exercises to strengthen the muscles in the back of your thighs.
Exercises for the hamstrings / Leg biceps
The thigh muscle is of essential importance when it comes to the strength and potency of your legs. In this comprehensive overview, you will find a variety of effective training exercises to strengthen your thigh muscle. From leg curls to deadlifts and step lunges - here you'll find a multitude of exercises suitable for everyone to build strong and defined thigh muscles.
Mountain climber on the TRX ropes
For many fitness enthusiasts, the Mountain Climber exercise using TRX ropes is an intriguing option, where the entire weight rests on the arms. This engages not only the legs and buttocks but also strengthens the muscles of the upper body. Simultaneously, TRX ropes allow for high flexibility in performing the exercise, thereby enhancing balance and coordination.
Vertical Mountain Climber
The Vertical Mountain Climber is a less familiar variation. Only a few athletes associate this exercise variant with traditional Mountain Climbers. One leg is drawn upward toward the center of the body while the arms are diagonally stretched upward. The focus here is on training the leg and abdominal muscles.
Cross body mountain climber
The Cross-Body Mountain Climber exercise significantly targets the abdominal muscles compared to other variations. However, athletes also generate an intense training stimulus for the buttocks and legs. This results from the differing movement compared to the classic Mountain Climber, where one leg is moved diagonally to the side from the push-up position, as opposed to the classic variants where the leg is moved straight forward.
Mountain climber with wide legs
Mountain Climber with Wide Legs is a modification of the traditional Mountain Climber exercise, with the legs positioned farther apart. The exercise is then performed in a classic manner, with a stronger focus on the leg and buttock muscles. The wide leg stance increases the level of difficulty, making it crucial to adequately warm up beforehand to avoid lower back injuries.
Classic mountain climbers
Traditional Mountain Climbers are a full-body exercise that strengthens the legs and abdominal muscles. They are also known as "Bergsteiger" in German. The legs are alternately lifted from a high plank position to generate the training stimulus. Due to the dynamic execution, traditional Mountain Climbers are suitable for full-body training, helping to strengthen the cardiovascular system and burn calories when performed at a faster pace.
Sumo squats on the multi press
Sumo Squats on the Smith Machine are a variation of Sumo squats. In addition to targeting the muscles of the thighs and buttocks, this variation intensively stimulates the adductors. The barbell is placed on the back shoulders, and the guiding rail assists in the execution. However, athletes using the Smith Machine may experience some limitations in flexibility.
Sumo barbell squats
For those who appreciate the advantages of the barbell over the dumbbell, there is an opportunity to experience an effective training stimulus for Sumo Squats with traditional barbell squats. In this exercise, athletes place the barbell on the rear shoulder muscles using a rack and then perform squats with feet spread outward and a wide stance.
Sumo squats with dumbbells
Characterized by the wide leg positioning, Sumo Squats with dumbbells distinguish themselves. The training intensity is heightened by the use of dumbbells held centrally in front of the body with both hands. This exercise targets not only the typical muscle groups involved in squats but also engages the adductors.
Sumo squats without weight
Sumo Squats without added weight provide a wide-legged variation of squats. The distinct training stimulus is focused on the adductor muscles. Simultaneously, the hamstring, quadriceps, and gluteal muscles are strengthened. These weightless Sumo Squats are excellent for initiating a practice of wide-legged squats.
Leg curls with the Theraband
Conducting Leg Curls with the resistance band allows for a flexible training approach. Since only a resistance band is required for this exercise, it is also ideal for home workouts. The band is wrapped around the feet to create resistance during the leg bending motion.
Leg curls standing on the cable tower
For an adaptable and dynamic workout of the hamstring, standing leg curls on the cable tower are suitable. Athletes attach a foot loop to the leg and then train the hamstring with the characteristic bending motion. Due to the free-standing position, this exercise is slightly more challenging than hamstring curls on a machine.
Leg curls sitting on the leg curl machine
The fitness exercise of seated leg curls on the leg curl machine is widely popular. The execution is straightforward, and the machine is particularly suitable for beginners. It is crucial, however, to keep the back and buttocks firmly pressed against the padding while pressing the legs downward.
Leg curls while lying down
The exercise Lying Leg Curls is performed on a specialized leg curl machine. The primary focus is on training the hamstrings. However, through targeted movements, the other muscles of the thigh are also strengthened, making this exercise suitable for a comprehensive workout of the posterior thigh muscles. To do this, lie face down on the machine's pad and then lift the lower legs in a controlled and slow manner as far as possible towards your buttocks.
Side step ups
Lateral Step-Ups are a variation of step-up exercises where athletes step onto an elevation with lateral movements. This lateral motion not only strengthens the hamstrings, quadriceps, and gluteal muscles but also targets the muscles on the side of the thighs. The difficulty level varies depending on arm positioning and additional weight in different variations.
Front step ups
Frontal Step-Ups are the traditional exercise of this kind and are particularly popular in CrossFit. The focus here is on engaging the hamstrings, quadriceps, and large gluteal muscles. It's crucial for athletes to consciously push upward during Step-Ups to generate the optimal training stimulus in the legs. Various variations are available based on individual preferences.
Split squats with the barbell
Split Squats with the barbell allow for targeted training of the legs and buttocks through alternating leg bends, creating an alternating and isolated training stimulus. To safely place the barbell on the shoulders, it is helpful to use a rack. Athletes perform split squats standing on the floor. In other variations, such as Bulgarian split squats, an elevation is used.
Split squats with dumbbells
For a more intense workout of the legs and buttocks, split squats with dumbbells are suitable. Athletes hold a dumbbell in each hand during the alternating execution. The typical static movement of split squats follows.
Split squats without additional weight
Split Squats without additional weight are ideal for starting this exercise. In comparison to lunges, this exercise involves a static movement, yet there are significant parallels in execution. In addition to the quadriceps and hamstrings, athletes also strengthen their large gluteal muscles.
Bulgarian split squats on the multi press
Bulgarian Split Lunges on the leg press machine offer athletes one of many ways to train their legs using this equipment. In this exercise, athletes position themselves on the leg press machine and place the barbell on their trapezius muscles. The guided rail of the leg press machine allows for a smooth transition from Bulgarian Split Lunges without additional weight to the version with the barbell.
Bulgarian squats with the barbell
The exercise of Bulgarian Squats with the barbell is a popular method for training the buttocks and thighs, using a barbell as additional weight. Placing the barbell on the rear shoulder muscles is especially effective when bodyweight exercises no longer provide the desired training stimulus. Using a weight bench or elevation enhances the stretching effect compared to lunges.
Bulgarian split squats with dumbbells
Those familiar with the execution of Bulgarian Split Squats can incorporate additional weight. In Bulgarian Split Squats with dumbbells, athletes hold a dumbbell in each hand, intensifying the training stimulus on the hamstring, quadriceps, and glute muscles.
Bulgarian split squats without additional weight
Bulgarian Split Lunges without additional weight are a fitness exercise targeting the usual muscles for squats in the buttocks and leg areas. The alternating execution can make the training stimulus more effective on each side of the body. This variant without additional weight is particularly suitable for athletes looking to better learn the movement pattern. The key difference from lunges lies in the use of a weight bench or other elevation.
Tight squats on the squat machine
Narrow squats on the squat machine refer to training on a Hackenschmidt machine. In this variant, the feet are positioned close together, creating a stronger stimulus on the quadriceps in addition to the hamstring and glute muscles.
Hackenschmidt squat with neutral stance
Hackenschmidt Squats with a neutral stance are a fitness exercise named after weightlifter Georg Hackenschmidt. This squat variation is relatively challenging, and only advanced athletes should consider incorporating it into their routine. In addition to the multi-headed thigh muscles and hamstring, the large glute muscle is also engaged.
Single-leg squat (with dumbbells)
The single-leg bend with dumbbells provides athletes with the opportunity to generate an increased training stimulus by using a dumbbell during the classic execution. This exercise is particularly suitable for athletes who have reached their limits with bodyweight exercises.
Hawaiian squat
The Exotic Step exercise is especially suitable for advanced athletes, as the execution of the movement is relatively complex and unusual. This is a squat variation that is less commonly practiced in the gym.
Skater Squat
Skater movements are a variation in the realm of single-leg squats. The backward-stretched leg in the air intensifies the training stimulus in the thigh and glute muscles, making skater movements an extremely effective bodyweight exercise for the lower body.
Pistol squats
Pistol squats are one of several variations of single-leg squats. The movement is explosive, with athletes dynamically pushing their leg upward in an eccentric motion. This generates an intense stimulus in the thigh and glute muscles. Athletes can also use a box for support and perform single-leg box squats.
One-legged box squats
Single-leg box squats allow athletes to balance muscular imbalances and improve coordination. In this exercise, athletes maintain an upright stance, with the weight on one side of the body and the other leg stretched in the air. Bending the legs and lowering onto the box intensely engages the quadriceps and large glute muscles.
Classic barbell squats with box
Traditional squats are usually performed with a barbell. This variation can be adapted to practice traditional barbell squats with a box, where the box provides both support and feedback. While bending the legs, the buttocks are pushed backward until they are approximately on the box or weight bench. The focus is particularly on the quadriceps and large glute muscles.