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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.
Donkey Kicks / Kickbacks on the multi press
Leg press kickbacks are a suitable option for athletes looking to benefit from the guiding rail on the leg press to effectively strengthen their glutes, core, and thigh muscles. This exercise is performed in a four-legged position on a weight bench. Executing the movement correctly is crucial to avoid the risk of injuries. Advanced athletes can preferably incorporate this exercise into their glute training. If needed, a training partner can lift the barbell from the guiding rail.
Hip thrust with the multi press
The exercise Hip Thrust on the leg press is excellent for strengthening the glutes and hamstrings as it targets all three areas of the glutes. Athletes benefit from the supportive function of the guiding rail when performing the Hip Thrust exercise on the leg press. Beginners often prefer this variation over free-weight exercises.
Kettlebell squat
The Kettlebell Goblet Squat is a challenging variation of squats that targets typical muscle groups such as quadriceps, hamstrings, adductors, and the glutes. Particularly in the CrossFit movement, this exercise is highly popular.
Squats / squats with the barbell
Traditional squats with the barbell are among the most popular fitness exercises for leg muscles. This exercise is also known as barbell squats or back squats. In principle, the exercise is suitable for athletes in all training phases, and, when performed correctly, it can effectively target the hamstrings, quadriceps, and glutes. Proper execution is essential to avoid potential knee discomfort.
Squat jump
The Squat Jump is a dynamic variation of the popular squats, particularly effective for a core-legs-glutes workout. For the standard Squat Jump, no equipment is needed, allowing athletes to perform this exercise anywhere. The combination of jumping and squatting not only improves the typical target muscles but also enhances jump power.
Squats without weight / air squat
Air Squats, also known as squats without weight, are ideal for beginners looking to learn the motion of squats to effectively train the quadriceps, hamstrings, and glutes. Since this exercise is performed without equipment, it can be done anywhere.
Zercher Squat
Deep squats are a somewhat unconventional fitness exercise in the gym. The inspiration for this exercise comes from a strength athlete named Max Depth, who had to adapt various fitness movements due to his small stature. The execution fundamentally resembles back squats. However, the grip position differs in this squat variation.
Squats on the multi press
Leg raises on the leg press machine serve as a meaningful addition before athletes venture into free leg raises with additional weight. The leg press machine's guide rail supports the execution and enhances the sense of balance. As the leg press machine is available in almost every fitness studio, athletes can specifically strengthen their thigh and glute muscles.
Squats with dumbbells
Leg spreading with dumbbells is particularly suitable for athletes who prefer a traditional execution but seek more freedom of movement than with the barbell variant. Simultaneously, holding the dumbbell feels more natural. Two dumbbells on either side allow for more flexibility and promote targeted strengthening of the thigh and glute muscles.
Cossack squats
Cossack jumps are a highly regarded fitness exercise for the leg muscles, offering various benefits for athletes. This gentle squat variant helps prevent injuries and enhances overall body flexibility. Therefore, Cossack jumps are especially suitable for individuals who spend a lot of time sitting in their daily lives. The exercise focuses on the quadriceps, hamstrings, and large gluteal muscles.
Leg press with the multi press (vertical)
Leg press on the leg press machine (horizontal) is primarily suitable for advanced athletes. The challenge lies in releasing the barbell from the anchor and subsequently moving it up and down. The risk of injury is increased in this exercise. Horizontal pressing allows for intense training of the thighs and, especially, the large gluteal muscle.
Dumbbell leg curls
Hamstring curls with dumbbells are an effective alternative when there is no hamstring curl machine available in the gym. The same exercise can be simulated with a bench and a dumbbell placed between the feet. Generally, the difficulty level is higher for this hamstring curl variant, making it more suitable for advanced athletes.
Glute ham raises
Leg Raises on the Leg Press are a fitness exercise that targets the muscles at the back of the legs, the glutes, and the lower back. However, equipment for this exercise is scarce in most gyms. In principle, there is still the possibility to perform the exercise at home without special equipment with a training partner. The name of this exercise is derived from the so-called hamstring muscles, which include the muscles at the back of the thighs.
Straight deadlift
The Overhead Deadlift is a variation of the classic deadlift. The legs are almost fully extended throughout the entire execution. This position primarily focuses on the lower back. However, with the Overhead Deadlift, the leg and glute muscles also receive an effective training stimulus due to the extended legs.
Romanian deadlift
Bulgarian Deadlift is a special form of squats that primarily targets the back of the thighs. At the same time, the lower back and the large gluteal muscle experience a stimulating training stimulus. Ideally, athletes use a rack for this variation of Romanian deadlifts to hold the barbell in an overhand grip. The technique was introduced by a Bulgarian athlete in the USA who presented a different method to the local athletes.
Front squats / front squats
Front Squats are a variation of squats that are suitable for training the thighs and gluteal muscles. With this exercise, athletes can generate an intense training stimulus with less weight. Therefore, Front Squats are considered a gentler alternative to traditional squats. The unusual grip and special arm positioning are particularly important for optimal execution.