Presentation of the exercise for the thighs
Major muscles: Hamstrings, buttocks, lower back
Muscles secondary: Quadriceps, calves, trapeziums
Photos of the earth lifter
Description of the exercise to muscle the back of the thighs
Standing, foot apart from the width of the pelvis.
- Inspire by leaning forward with your back straight and your legs bent
- Exhale by straightening yourself, making sure to keep your back straight. At the end of movement your legs and arms should be stretched and your shoulder blades together
Note : This weight training exercise solicits the entire posterior loch of the hamstrings to the lower back through the buttocks. There is a variant of raised earth taut legs that does more work the ischios.
- Standing, a weight in each hand. The feet are separated from the width of the pelvis. Tips to the outside. The back is slightly cambered.
- Inspire by flexing the legs so that the thighs are parallel to the ground. The knees move slightly outward.
Note : To avoid back pain, keep the back slightly arched and the abdominals contracted during the entire exercise period