The muscles of the hindquarters have two functions: bending the knee and moving the upper leg backwards, and this is the reason why we rarely see the developed hindquarters in detail. It often happens that a large number of exercisers, as soon as the back box is mentioned, think of the leg biceps and supine flexion as the only exercise suitable for that part of the body. This is why a lot of exercisers have an underdeveloped back box. So it is not enough to perform only a few exercises during training and thus stimulate only half of the muscles, which in this case performs only the first of the two listed functions. Now that you are aware that just two exercises are not enough or suitable to get a fascinating and well-developed back box, here are some of the most effective exercises.
So we start the exercise standing upright with a two-handed weight in your hands, so that your palms are facing your body. The width of the grip should be slightly wider than the width of the shoulder. The arms and back must be straight throughout the exercise. Keep your knees slightly bent and lower the bar to below the knee, at the same angle as before you begin the lowering. When lowering, the most important thing is to push the hips back as far as possible. When the barbell is lowered to the middle of the lower leg, it is time to stand up straight and return to the starting position. You must always keep in mind that the lowering movement as well as the straightening movement must be performed in a controlled and slower manner in order to avoid spinal injuries. When rising to an upright position you must not use your hands as a weight launcher, their role is to hold the barbell. The exercise can also be performed with dumbbells. Those with back injuries should not do this exercise.
Lie on your stomach on the leg flexor, secure your legs under the roller and hold the handles with your hands. Bend your legs until the back box is fully tensioned. When the legs are fully bent, tighten the back box firmly. Gently return your legs to the starting position. Lifting with outstretched fingers will have a great effect. When performing this exercise, use weights that will allow you to bend your legs completely and do not lift your hips off the bench during the exercise. The exercise can also be performed with one leg to intensely hit the back box, and there is also a variant of this exercise in a standing position. If you want to include as many motor units as possible, the advice is to do both lying and standing and sitting flexion (leg flexion).
Bridge - lifting the hips off the floor
Lie on the floor and place your hands on your body. Bend your knees and place your feet on the floor. Lift your hips off the floor by pushing from the heel. Raise your hips to a height so that your knees, hips and shoulders are straight. Hold this position for a few seconds and return to the starting position. This is an exercise that, in addition to the back box, also affects the gluteus muscle. It's simple and easy to perform so you can do more repetitions in one series.
Stand in a position so that your knees are slightly bent. The bar rests on the upper trapezoids and the fists are placed wide on the bar. From this position, without squatting in the back, lower the upper back as low as possible, the position in the forward bend.
Unlike normal hyperextension, in which the lower body is fixed, the fold is done at the waist and the upper body is moved, here it is the other way around. Lie on your stomach on a raised flat bench, so that your legs hang freely from the edge of the bench, and make a right angle with the torso.By activating the hindquarters and gluteus, you raise your legs until they are aligned with the rest of your body