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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.
Box front squat
The Stool Front Squat is an alternative form of squats in which a seat is used for support. Simultaneously, the elevation serves as an indicator to determine whether the squats were performed sufficiently deep. In this variation of Front Squats, the barbell is held in a specific grip position in front of the body to strengthen the thigh and glute muscles.
Single leg leg press
The Single Leg Press allows athletes to apply an isolated training stimulus to one leg. Both the thigh and glute muscles are specifically targeted. Depending on the foot positioning, other muscles can also be incorporated into the training.
Leg press with both legs
The Leg Press with Both Legs is one of the most popular exercises in leg training. Almost every gym is equipped with a leg press machine suitable for athletes of all training levels. While the primary focus is on the thigh muscles, the glute muscles also receive adequate stimulation.
45 degree single leg leg press
Athletes performing the Leg Press with One Leg at a 45-Degree Angle alternate between both legs to achieve an isolated training stimulus and a stronger focus. One foot is placed on the footplate while the other leg remains firmly on the ground to ensure high stability.
45 degree leg press with narrow foot position
Integrating the Leg Press with a Narrow Stance at a 45-Degree Angle into the training program strengthens not only the thigh and glute muscles but also the abductor muscles. Although not a traditional leg press, this variation is gaining popularity in more and more fitness studios.
45 degree leg press with wide foot stance
The Leg Press with a Wide Stance at a 45-Degree Angle only requires the specific leg press machine to selectively strengthen the thigh. With a wide foot stance, athletes can target not only the thigh and glute muscles but also activate the adductors. The simple execution makes this exercise suitable for athletes of all training levels.
45-degree leg press with neutral foot position
Many fitness studios provide a 45-degree leg press machine, allowing athletes to incorporate the 45-degree leg press with a neutral foot position into their training plan. The neutral foot position evenly engages the posterior thigh muscles, and the gluteus maximus also comes into play.
Butt kickbacks with the Theraband
As an alternative to glute kickbacks on the cable machine, glute kickbacks with a Theraband offer a convenient home workout option when the necessary equipment is unavailable. Fixing the Theraband above the ankles, the supporting leg provides resistance for the exercise.
Cable butt kickbacks
Glute kickbacks on the cable machine are ideal for athletes who prefer the flexible execution on the cable machine while effectively strengthening their gluteus maximus. Particularly popular among female fitness enthusiasts, this exercise allows them to achieve a toned buttock with a simple movement. For this exercise, only a foot loop on the cable machine is required to create additional resistance for the targeted leg.
Kickbacks with a straight leg on the device
Using the appropriate equipment, kickbacks on the machine with an extended leg can be performed. This exercise closely resembles kickbacks on the cable machine, as the weight is pressed upward with one leg. However, athletes have significantly less freedom of movement when using the machine. In comparison to donkey kicks, the leg is not lifted as high, and the hip should not be overextended.
Donkey Kick on the machine
The donkey kick on the machine is a beginner-friendly exercise aimed at strengthening the gluteus maximus. The execution is simple when the suitable equipment is available at the gym. This exercise can be performed on a specific machine or on a repurposed leg extension machine.
Donkey kickbacks with a straight leg
Donkey kickbacks with an extended leg are a functional full-body exercise that engages various muscles in the core, glutes, and legs. This variation is performed less frequently than the classic donkey kicks. In this exercise, the targeted leg is stretched and lifted backward from the quadruped position, keeping the leg almost fully extended, in contrast to classic donkey kicks where bending is possible.
Classic donkey kicks
Traditional Donkey Kicks represent a fitness exercise known as a common method for full-body training. The focus here is on strengthening the muscle chain from the torso through the buttocks to the thighs. Simultaneously, these kicks are suitable for any athlete looking to improve their balance. In the conventional form of Donkey Kicks, athletes perform the characteristic upward kick from the quadruped position into the air.
Hip thrust with theraband and dumbbells
Glute lifts with Theraband and dumbbells are a training exercise where athletes can enhance the engagement of the buttocks and the rear thigh using two dumbbells and a Theraband. The two dumbbells are connected with the Theraband and placed on the sides of the body on the floor, creating additional resistance.
Hip thrust with theraband
In the realm of buttocks training, the exercise of glute lifts with Theraband is highly popular. With this variation, athletes can flexibly and intensively strengthen their buttocks and thigh muscles. A Theraband is placed around the hips and attached to a household object or a weight bench, making it more challenging to lift the hips.
Hip thrust on the bench
An at-home fitness exercise is glute lifts on the bench, primarily targeting the major gluteal muscle, the semitendinosus muscle, and the biceps femoris. Instead of a weight bench, athletes can place their shoulders on a chair, bed box, or table. Subsequently, the hips are lifted by pressing on the heels. This is a beginner-friendly exercise performed entirely without additional weight.
Hip thrust on the leg extension
Since the equipment for glute lifts is not available in many gyms, the exercise of glute lifts on the leg press machine provides an interesting alternative. The leg press machine, typically used for thigh training, is repurposed, and this can be done in both sitting and lying positions.
Hip thrust on the hip thrust machine
The exercise of glute lifts on the Hip Thrust machine can be performed if the specially designed equipment is available in the gym. The focus is on strengthening the major gluteal muscle and the biceps femoris. Athletes position themselves in the specialized machine and press the hips upward through the heels for the correct execution.
Single leg pelvic raise
The single-leg glute bridge represents a variation of the traditional glute bridge. Through the unilateral execution, the training stimulus is increased, allowing athletes to focus more on the respective side of the body.
Classic pelvic raise (both legs)
The classic glute bridge is a popular exercise for buttocks training, well-suited for home workouts. The emphasis here is on strengthening the major gluteal muscle and the hamstring. Beginners can benefit from this exercise, given its straightforward execution. The two-legged variant offers various possibilities, as it can be performed without additional weight, with a Theraband, or with an elevated foot position.
Straight dumbbell deadlift
In the straight-legged deadlift with dumbbells, athletes place a different focus than in the conventional deadlift. Here, the emphasis is primarily on the lower back muscles. The legs are almost completely extended in this exercise variation. Dumbbells serve as additional resistance, providing more flexibility compared to training with a barbell.
Romanian deadlift with dumbbells
The Romanian deadlift with dumbbells is a variation of the deadlift. With this exercise, athletes can target the muscles of the back, legs, and buttocks. The Romanian deadlift with dumbbells is very similar to the straight-legged deadlift, although the legs are allowed to bend slightly more. The classic variant, by the way, is the Romanian deadlift with a barbell.
Nordic hamstring curls without equipment
A significant advantage of Nordic Ham Curls is the potential to perform them without special equipment. During Nordic Hamstring Curls without equipment, the muscles of the posterior thigh group are mainly engaged. The legs can be secured using various household items or a Theraband.
Nordic Ham Curls on the device
Nordic Ham Curls are a challenging fitness exercise, primarily suitable for advanced athletes. With Nordic Hamstring Curls, athletes can strengthen their hamstring. For those looking to reduce the difficulty, using hands on the floor for support is an option.
Good mornings with the Theraband
As an alternative to the traditional LH variant, Good Mornings with the Theraband provide a variation. This exercise is ideal for home workouts, targeting the large gluteal muscle and the erector spinae. The feet secure the Theraband with a straight and hip-width stance. Athletes hold the ends of the Theraband with their hands behind their necks to increase intensity when bending the upper body forward.
Good mornings with the barbell
The fitness exercise Good Mornings with the Barbell is an effective method, especially for training the erector spinae and the large gluteal muscle. Good Mornings with the Barbell are often integrated into buttock and leg training. Precise execution is particularly important to avoid potential back injuries.
Weighted Pelvic Raise (Barbell)
Pelvic Lifts with Weight (Barbell), also known as Glute Bridge, are usually performed without additional weight. For added difficulty, however, the barbell can be positioned on the hip crease to intensify the engagement of the gluteal muscle and hamstring during the pelvic lift through pressure on the heels. In comparison to Hip Thrust exercises, the upper back remains on the ground in this variation.
Hip thrust with the barbell
The exercise Hip Thrust with the Barbell allows athletes to primarily strengthen the large gluteal muscle and simultaneously target the hamstring and semitendinosus. The even training stimulus for all three areas of the gluteal muscle and the stabilization of the hip region are advantages of this fitness exercise. Athletes need a weight bench for the Hip Thrust with the Barbell, on which the shoulders rest.
Pull-through on the cable pull
Pull-Throughs on the cable machine are becoming an increasingly popular fitness exercise, also known as hip extension on the cable machine. Often, particularly women strengthen their large gluteal muscles with this exercise, additionally providing a training stimulus to their lateral abdominal muscles. The exercise has a moderate level of difficulty, making it preferable for beginners to choose other variations for entry into buttock training.
Cable donkey kicks
Donkey Kickbacks on the cable machine simultaneously train various gluteal muscles. This exercise is also popular as it stimulates the thigh muscles and enhances balance. As a cable tower is required for execution, Donkey Kicks are more suitable for advanced athletes in the gym.