The hamstring training is often neglected when talking about leg strength and developing size, which leaves many at risk of developing imbalance and injury. For some reason, people tend to always “think quads” when it comes to the true source of power and size.

No muscle group is more out of sight than the hamstrings on the rear of your thighs, so it’s easy to skip them or promise yourself once again that you’ll train them tomorrow.

In many sports such as soccer for example, one of the most common injuries a player can encounter is to their hamstring, which can be put them on the sidelines for months.

In this article, you’ll learn some exercises. People like to neglect them. But, hamstrings are one of your prime movers in your legs so you really shouldn’t.

The hamstrings—a group of three muscles composed of the biceps femoris, the semimembranosus, and the semitendinosus—are important for more than simply improving how you look from the back. They, for one, help to stabilize the knee joint, which is very important for any athlete

Here is a list of exercises you can do to work on your hamstring in order to avoid future injuries:

⦁ BARBELL DEAD-LIFT

The barbell dead-lift targets outer muscles that include the calves, glutes, and lower back by building them up and strengthening the core areas of the muscles.

How to Do This Exercise
1. Approach the bar so that it is centered over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip.
2. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
3. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
4. Lower the bar by bending at the hips and guiding it to the floor.

⦁ CLEAN DEAD-LIFT

The clean dead-lift helps to fortify the hamstring muscles and increase muscle growth. This exercise is great and a complete precursor for both dead-lifts and any variation of a clean. You should never have your feet at anything more than a 5-10 degree angle. Though wider feet help open your hips up more and get you into the bottom position easier.

How To Do This Exercise
1. Begin by standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar’s path.
3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.

⦁ SNATCH DEADLIFT

The snatch dead-lift focuses on other muscles as well which includes the forearm, glutes, lower back, quadriceps, and traps. This exercise is also good for maximum testosterone release.

How To Do This Exercise
1. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.

CONCLUSION

These are exercise moves that you definitely should add to your hamstring regiment, and if you’re not doing hamstrings, you’re doing yourself a big disservice. It’s one of the really big muscles that takes a lot of pressure off of your back. So dear reader, get out there, play around with these things, and have a good time, but remember, Stay safe.

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Do you struggle to touch your toes when you bend down? Or can you simply lift one leg up high like a gymnast? Physiotherapist Sammy Margo, explains to The Hippocratic Post the kind of exercises you should be doing and the differences with the flexible person and the not so flexible one.

If you’re in the category of people that can touch their toes with ease or make walking seem so graceful, then you’ll be regarded as a bendy.

What is a bendy supposed to mean? It means you are part of that population of people who have really flexible joints and can mould in a chair in such a way others might find difficult to pull off. This is because bendies have less type III collagen in joint ligaments and capsules. This tremendously helps the joint movements and causes you not to experience difficulty or pain.

The characteristics of a bendy vary from being able to bend your legs for a while without any feeling of discomfort to swinging your warms with great ease especially with walking. Other traits include,they’re more sensitive to panic attacks, are very competitive in nature, and are usually their own worse critique.

How is your Health Affected as a Bendy?‘Bendiness’ is usually genetically inherited from your parents (or somewhere in your bloodline). Symptoms range from back aches to muscles aches. A classic case of a bendy is if they have to look behind them, they don’t have to turn their whole body around, they just have to simply turn their neck (which cannot be said for stiffies). They also require 40 per cent more muscle tone to sit upright compared to someone who is ‘stiff’and can hang on his or her ligaments for support.

What about Stiffies?

Stiffies are the total opposite of the bendies. They’re the ones you’re likely to see in a football field.rather than a yoga class, they struggle to bend down to touch their toes and are not even thinking of attempting the Lotus position. They’re more accustomed to weigth-bearing exercises but find exercises that require a lot of muscles movements (like the bendy is naturally inclined to) challenging.

These people are known to be less mobile because they have shorter muscle fibres and tendons,restricting their range of movement. Some traits of stiffies are, they’re better in lifting heavy objects,they walk in a stiff manner and can all but touch their feet.

There are exercises that fit both groups. Like reducing the pain as in bendies and optimising mobility as in stiffies.

Stiffies have got to mobilise and stretch more, like doing yoga and its sort. Whereas, bendies who tend to be more easily prone to muscle pains need to strengthen and stabilise more by doing more heavy hitting kind of exercises because they are more prone to muscle pains. Bendies build less muscles around the joints than stiffies which they need for more stability.If you are a bendy, you need to work on building strength on your muscles and joints. Like doing exercises that involve more strengthening and less stretching. The dendy need to slow down on exercise like yoga, which is their comfort zone and concentrate on exercises that will help them build muscles.

In fact, Sammy Margo makes this clear: “Bendy, hypermobile people tend to do yoga because it comes easily to them. But in my opinion they should avoid it and do weight-bearing exercises like jogging instead. In fact, I’ve treated countless numbers of bendies who have done serious injuries to their knees doing yoga positions that involve deep bending and lunging. And it’s actually stiffies who should be doing yoga, but they tend to avoid it because they are ‘not very good’. Instead, they opt for Pilates.They really should be doing more stretching-based exercises. “So between the two, which one is more supreme? Again Sammy Margo comes in to explain this to us in her own experience: As an employer, I encourage my hypermobile physios to develop a wide range of skills and consider less manual types of work such teaching pilates and acupuncture to ‘save their hands.For my career choice and a musculoskeletal physiotherapist I’d certainly rather be a stiffy, which I am, than a bendy – because my bendy colleagues have had to retire earlier.

Conclusion:

In a nut shell, bendies are the total opposites of stiffies and vice versa. So stiffies need to invest more in natural bendy-like exercises while bendies need to go for the the stiffy ones What we can learn here is that, just as humans are different in so many ways, so is the way our bones and and muscles are designed. So stop trying to compare your physical capabilities to the next guy’s.

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Many a times, most people are focused on finding out the things to do when they have back pains but just a handful actually set their minds on what NOT to do in order to avoid having these pains. Back pains may arise from many uncontrollable reasons some of which are heredity, aging and pregnancy. Nonetheless, there is still a whole bunch out there that actually bring it upon themselves. It may not have occurred to you but there are few things you need to take note of that can make you a candidate of these pains and avoiding them would not only exempt you from back pains but would actually make you live longer.

1. Smoking

If the “SMOKING KILLS” sign on your cigarette packet doesn’t discourage you from smoking, then you should probably get ready to live a shorter life with a spinal disorder.

WHY?

Cells need nutrients coming from the blood to survive, but the presence of nicotine reduces the flow of blood and therefore cuts down the supply of nutrients to some parts of the body­­, including the discs in the spine­­, eventually causing the cells to weaken, degenerate and die. Smoking also slows down the entire healing process and so it takes longer for people to heal  from back pains. It is addictive and pleasurable yet kills you slowly, we know it is not so easy to stop, but that doesn’t mean it’s impossible.

2. Weight Gain

More stress is put on you spinal column when your weight is increased especially if your muscles are not well equipped to handle the increase. These extra pounds drag your body down and increases the pressure on your back muscles causing them to ache as time goes on. Furthermore, the stress these additional weights put on your joints can cause you to balance in awkward postures, that can result in extra tensions and demands to the back muscles, which in turn inevitably increases your risks of having a spinal disorder. Watch your weight and be sure to avoid an aching back.

3. Job Descriptions

It is true that unemployment has taken its toll on society, leading many people into manual labor (which involves lifting heavy materials) to earn a day’s meal. But these tedious works also have their effects one of which is back pain. However, it is also important to note that modern day “skillful” jobs that entail you standing and sitting for hours unending do also play a role in aching backs.Whichever the case, you would need to stay healthy in order to really enjoy the fruit of your labor.

4. Lack Of Exercises

Lack of physical fitness increases the possibilities of having aching backs given the fact that your body is not well equiped to handle most strains (bending, lifting) and unexpected occurrences (falling). More so, it is important to note that inadequate form of exercising can actually lead to back pain, especially not stretching out your muscles after each training. However, the more you train well, the more likely you are not to experience spinal disorders.

Conclusion

It’s painful and extremely uncomfortable, but back pains can actually be prevented. Lay down your lighters, eat healthy, watch your daily posture and make sure you equip your body and muscles to be exempted.

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In sports, your sprint speed is probably the most measurable way to demonstrate your potential as an athlete. Every professional athlete knows how important their speed is to them, and that is why they do all it takes to maintain and improve their speed.
Improving your sprint speed won’t only benefit you if you’re a runner. Whether it’s football, basketball or any other kind of sport you engage in, your sprint speed is of utmost importance. Here are 4 drills and exercises to help you improve your speed and make you more marketable as an athlete:

1. Up and Down

This is just one of the best ways to work both on your overall speed and acceleration simultaneously. All you need is a hill or hill-like structure. To work on your acceleration, run up the hill and to work on your overall speed, you’ll need to run down the hill.

According to sport experts, attacking a gradient causes your body to adapt to a slightly inclined posture, which is similar to the acceleration phase of running. On the other hand, running downhill will force your body to co-ordinate and adapt to moving at a high speed. Just take precautions not to tumble.

2. Plyometrics

These are really explosive exercises, used a lot by martial artists. Professional sprinters have also adapted to these exercises over the years as they yield an increase in both strength and speed.

A recent study has found that a 10-week program of plyometric related exercises can improve your sprint speed by up to 5%. Some of the plyometric exercises that will definitely benefit you in your quest for sprint speed improvement include:
Squat Jump – squat down, then jump off the ground as high as you can
Vertical Depth Jump – Look for a vertical height, not too high and jump down and back up as fast as possible.
Lateral Jumps – From a standing position, jump side to side
Power Skipping – On each skip, try to lift the upper leg as high as possible

3. Workout your Hamstrings

Improving your sprint speed has a lot to do with your lower body strength. To improve your speed, hit the gym and work on those hamstring muscles. Ask your gym instructor to show you the different machines and exercises you could use for building up your hamstring muscles.

4. Weight drag

You’ve probably seen this on television. One of the best ways to improve your speed power is to run against resistance, and dragging weights along as your run helps you do that. You could tie a strong rope to a not-so-heavy weight and try dragging it along as you run as fast as you can.

Conclusion

As an athlete, you’ll need to improve every day, so take these tips into consideration; practice them, and with time, you’ll definitely see a significant development in your sprint speed. Even if if you’re not a serious athlete, these tips will still help improve your fitness and stamina.

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The yoga stretches and their benefits are known and proven, it does not just enhance flexibility, but also builds muscle strength. They strengthen and lubricates the muscles, and plays an important role in muscle enhancement.

If you practice this stretches regularly, they can enhance your functional strength, muscle coordination, and muscular endurance especially in your core which results to an increased functional independence. These five stretches should be able to help in your muscle training;

The Natraja pose

The natraja pose is one of the ‘most’ effective postures for you to improve your balance; it builds your core muscle and contracts your hamstrings, glutes, shoulder and strength abdominals and chest muscles.

The locust pose

The locust posture is effective for strengthening the lower back; it gives a good contraction to your arms and shoulder muscle, and improves flexibility in your pelvic belt.

The warrior stretch

You will notice a huge difference in your overall body strength and endurance if the warrior stretch is being practice regularly; it improves flexibility in your hip and knee joint. If you want to tone up and strengthen your hamstrings and gluteus muscles, then the warrior stretch is a good workout.

The plough pose

Plough pose is super effective in strengthening the abdominal, back, neck and shoulder muscle; it also tones your legs as well.

The bow pose

This pose is in a bow like shape, if practiced properly and regularly, gives proper contraction your back and abdominal muscles. The pose improves flexibility and lubrication in the shoulder, knee and the elbow joint. The pose is very effective in toning arms and leg muscles.

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Walking is one of the simplest and cheapest form of exercise. It can be done anywhere (in your neighborhood, park and mall or on your treadmill. No special equipment is required, all you need is a pair of walking shoes. It is low-intensity and you can regulate the intensity with your pace, according to your fitness level. It targets the major muscles in your legs, including your glutes and hamstrings. Keep reading to find out other reasons you should start walking.

1. It strengthens your heart

The intensity of this exercise can be controlled. As a result, it can be a cardio workout. This means the heart will have to work harder to meet the demand of the muscles to supply more oxygenated blood. This strengthens the heart muscles and results in a more efficient heart.

2.Lowers high blood pressure (hypertension)

Aerobic exercises help in lowering blood pressure. A recent study showed that high blood pressure patients who walked for at least 30 minutes each day for a week had a higher mortality rate than those who didn’t.

 3. Strengthens muscles

Walking not only strengthens the engaged muscles, it also increases bone density and musclemass. Regular walking also increases muscle endurance overtime.

 4. Improves sleep

It has been proven through research that people who walked on a daily basis (or did more physical activity) enjoyed a better quality of sleep.

 5. Prevents type 2 diabetes

Walking is an aerobic exercise. This means that excess glucose in the blood is burned during the workout. As a result, there is less demand for insulin.

 6. Helps control pain from arthritis and joint

By strengthening the bones, walking helps control the joint pain and swelling that arthritis patients experience.

7. Boosts confidence

Exercises, like walking, when done frequently enough, improves your mental, emotional and physical state. With these improvements comes confidence.

Consult your doctor if you have any health condition. You can start slowly with about 10 minutes and gradually work up to at-least 30 minutes on most days of the week to get the full cardio benefits.

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Ideally, try to have a massage at-least once a week- you can either perform it yourself or get a friend, partner or a professional masseur to do it for you. The only equipment you need is a couple of towels for cushioning and to cover any areas of the body not being massaged and some massage oil. The best time for a massage is 2-3 hours after a meal. Make sure the room is nice and warm, then put on some soft music and you are ready to begin.

Massage strokes

Before making contact with the skin, remove your watch or any jewelery that might get in the way. Make sure your fingernails won’t snag too. Always pour a little massage oil into your palms first and warm it up by rubbing your hands together. Two main types of massage contact are: friction and contact.

Friction- Rub the palms of your hands across the surface of the skin- either in straight lines or circular movements- to invigorate the muscles and promote blood flow.

Pressure- Use your thumbs or fingertips to work the deep into the tissue and feel for any knotted or sore spots.

Self- massage

This can be a great way to relieve aches and pains as and when they occur. The neck massage in particular is very effective for improving blood flow to the brain. The best time to massage yourself is an hour before a bath, perhaps at the weekend when you’re probably relaxed. Set aside about 15 minute for the massage. Alternatively, you can do it while you’re actually in the bath, using massage oil or even shower gel as a lubricant and focus just on your neck and shoulders.

Put a towel on the floor and sit on it. The best oils to use are grape-seed oil, 30 drops lavender, 30 drops geranium and compressed sesame oil. Rub a teaspoon or so in your palms and proceed. You’ll need about 4 tablespoons of oil altogether. At the end of the massage, your skin should have acquired a soft texture without being greasy. Have a bath or shower an hour or two later.

1. Start by massaging the muscles in your neck, shoulders and as much as you can reach of your upper back. You’ll find several areas of tenderness in the neck. Massage these deeply using your thumbs and fingers.

2. Squeeze the fingers for 2-3 seconds and then release. If there are any knots or sore spots, try to disperse them by massaging deeply.

3. Then concentrate on your jaws for 2-3 minutes.

4. Move on to your shoulder joints and then rub your biceps and down to your wrists.

5. Use your thumbs to massage your palms and then entwine your fingers together and massage the areas between your fingers.

6. Then reach behind and massage what you can of your lower back, particularly your buttocks and move down to your thighs, calves and feet. Concentrate on your calves as a lot of tension in the form of lactic acid accumulate there. Squeeze your calves and massage down to your Achilles tendons and ankles.

7. Finally, use your thumbs to massage the soles of your feet and toes.

Partner Massages

Certain parts of the body, such as the back and neck are more easily reached by someone else, so team up with a friend or partner and take turns to treat each other to a massage. The best time to give or have a partner massage is just before bedtime as it induces sleep by reducing muscle fatigue and improving blood flow the brain. Have your partner lie on his or her front with a pillow or cushion under the chest so that the head and neck are suspended over it.

1. Massage the neck and shoulders area thoroughly. Using your thumbs on one side of the neck and your fingers on the other side, massage all the muscles up and down. Then squeeze the muscles and draw your thumbs and fingers close to the center.

2. Work the entire length of the muscles from the skull to the shoulder region. There will be a few areas of tenderness particularly on one side. Massage these areas deeply, even if it hurts a little, releasing the tension.

3. Move on to the shoulders, pressing the trapezius muscles on top of and between the shoulder blades to relieve all the spasms. Concentrate on this area fr about 5 minutes.

4. Now work on the jaws and temples where a lot of tension is retained. Massage the back of the base of the skull where the tendons of the neck are attached. These are often quite tender..

5. Use one or both thumbs to massage the long muscles in the back, which are located about 3-4 cm away from the spine. Start at the bottom of the spine and push right up to the top, repeating for 2-3 minutes.

6. With the help of your thumbs or fingers, massage along the sides of your back, working from the center of the spine outwards. From there, move on to the gluteal or buttock region and press deeply for a couple of minutes in a circular motion.

7. Still using the balls of your hands, massage the hamstrings at the back of the thighs. Start at the seat area then slide your hands down towards the ankles, increasing the pressure with each stroke. You’ll feel the tense muscles relaxing.

8. Work the calves and all the way to the ankles. Squeeze the muscles in the calves until they feel thoroughly relaxed. Finish by massaging the soles of your feet with your thumbs.

9. Ask the person receiving the massage to turn over. Then, using your thumb or fingers, work into the fleshy area on top of the pelvic bone for a couple of minutes.

10. To finish, press on the top of the thighs with the balls of your hand and slide down to the knee, increasing the pressure with each stroke. Any tension in the thigh muscles will start to dissipate.

Note that it is important to be gentle when dealing with sensitive tissues particularly in the neck so as to avoid causing any injury.

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A lot of people who do any weight training tend to focus almost of all their time and energy on building the more visible, larger and impressive looking muscles; but this is a mistake as there several less visible muscles which are just as important both for functional reasons and for developing the ideal physical appearance. Some studies have found that a well developed total body—commonly referred to as the v-taper–is seen as being more attractive than just having strong looking “mirror” muscles. Here are some important muscles that you might need to devote more attention to, to develop the V-taper:

1. The Rotator Cuff

The rotator cuff isn’t technically a muscle, but rather a group of muscles and tendons that work together to stabilize and provide range of motion for the shoulder. It should be obvious, from this definition, that having bulging biceps, triceps a “pecs”, is functionally a waste if you have a weak rotator cuff. An injury to the rotator cuff will be very uncomfortable and will practically put the affected arm out of action. Even in the absence of injury, weak rotator cuffs will limit flexibility significantly.

To work the rotator cuff: do the standing scapation

2. The Rhomboids

Rhomboids are the major muscles in the upper back that provide stability and strength. Most people with significant workout experience know that the rhomboids are very critical for the development of the so called “V-taper”—the most desirable muscular formation for men.

To work the rhomboids: do push ups

3. Obliques

Being a major member of the popular core family, the obliques are probably a muscle group that you have heard of before but if you’re like most people, you probably still don’t pay much attention to them. This would be a major workout mistake, as this muscle group is very important for stabilizing the spine, facilitating rotation and transmitting power during dynamic motion.

To work the obliques: Do the plank

4. Calves

Calves are a very important muscle for people actively engaged in sports. Without knowing it, you use your calves to generate explosive power and speed, so ignoring these muscles, when you train, doesn’t make sense. Even if you’re just working out for aesthetic purposes alone, and are not really interested in having a functionally strong body, it makes little sense to focus on your upper body muscles without paying any attention to lower body muscles such as the calves which contribute greatly to the “balanced” look.

To work the calves: do seated or standing calf raises

5. Tibialis Anterior

The tibialis anterior is a very important muscle that most people have never even heard about. This relatively small muscle runs along the front of the tibia and is instrumental in the performance of everyday movements such as walking and particularly in dynamic sporting motions such as sprinting. For any active person, this is not a muscle that you want to ignore.

To work the tibialis anterior: do reverse calf raises.

6. Posterior Deltoids

As noted earlier, a major principle of exercise is that opposing muscles should worked at the same rate. Many people do the opposite, when they work their chest muscles, by completely neglecting to work on their posterior deltoids which are the opposing muscle to the pectoralis major (chest). The resulting imbalance not only predisposes individuals to injury, but gives them a hunched over look. Strong anterior deltoids will give you that upright stature that is so effective at enhancing the full body impression of being strong.

To work the posterior deltoids: do pull-ups

7. Erector Spinae

The erector spinae are primarily responsible for helping you stand up from a sitting or bent over position. Just like the posterior deltoids, these muscles are very important for maintaining proper form and posture of the spine. Sadly, they are also largely neglected by most people.

To work the erector spinae: do the superman

8. Forearms

For some reason, despite the fact that fore-arms are a “mirror” muscle (the type of muscles that are much more visible in the mirror) most people still ignore them in their training routines. Aside from the obvious aesthetic benefits of having stronger looking forearms, you also use your forearms in a number of situations on a daily basis. From lifting to throwing, to catching and pushing, strong forearms serve a number of important functions.

To work the forearms: Reverse Biceps Curls

9. Adductors

The adductors are a muscle group generally found running through the middle and the inner part of the thighs. These muscles are responsible for pulling the legs inwards. Adductors are also important for another reason: they are an inside muscle, the type of muscle responsible for generating power (as opposed to outside muscles which are responsible for transmitting power).

To work the adductors: do wide stance squats

10. Gluteus Minimus

This muscle is a part of the extremely important gluteus family that are generally located in and around the bum region. The gluteus minimus plays a major role in abduction (outwards movement) and in stabilizing the hip.

To work the Gluteus Minimus: do back squats

Conclusion

Remember that a truly fit and good looking body should have every muscle group taken into account, and opposing muscles should be given equal attention in training.

A personal fitness trainer might be able to help you get the most out of your fitness training and if you would like to hire one, we would be glad to connect you with someone you can trust. Please get in touch with us at:

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The lower body muscles are extremely important, as everyone uses them frequently, in a number of activities, on a day to day basis. You rely heavily on these muscles when you perform any kind of physically demanding task and you should make sure they are strong and healthy. Another very good reason why developing your lower body muscles matters is the fact that muscles enhance the body’s fat burning process and people trying to lose weight are encouraged to incorporate some muscle building into their fitness plan.

The lower body actually has three of the largest muscles in the entire body—the gluteus, hamstrings and quadriceps—and it makes sense to think that if these muscles are well developed, your body will burn more fat. So, now that we’ve given you a few good reasons why you should develop your lower body muscles, here are some simple practical steps you can take to develop all the major and minor muscles in your lower body:

1. Quadriceps

Quadriceps are one of the largest muscle groups in the entire body and comprise four major muscles: the Rectus Femoris, Vastus Medialis, Vastus Intermidus, Vastus Laterlis. Together, these muscles act as extensors(the Rectus Femoris doubles as a flexor too)—muscles which pull the leg, and are therefore responsible for generating power for dynamic sporting activities such as jumping and running.

How to work the quads: Front Squats

2. Hamstrings

Hamstrings are the opposing muscle to the quadriceps and play a major supporting role in the movement of the legs. In technical terms, hamstrings are really the tendons that connect the muscles that are referred to as hamstrings; these muscles are the biceps femoralis, semitendinosus and semimembranosus. Unsurprisingly, as hamstrings are usually less visible, a lot of people tend to give disproportionately high amounts of attention to their quadriceps while ignoring their hamstrings which creates an imbalance that could and often does lead to injuries. Aside from injury prevention, hamstrings are actually the major contributor to speed while running so if you’re into sports or simply looking to improve your personal best, strengthening your hamstrings is a smart idea.

To work hamstrings:

Back Squats, Hamstring Curl, Single Leg bridge

3. Gluteus Family

The gluteus muscles are, individually, used to support the movement of the legs in particular directions. Together these muscles support motion against tension for example when you have to push against something or ride a bike up a hill.

How to work the Glutes: Cook Bridge, Back Squats

4. Hip Abductor

Hip abductors are group of muscles related in function to the glute family. These muscles play a specific role in stabilizing your legs as you walk, run and engage in other such motions. Severe weakness in the hip abductors will result in improper form which is not only inefficient but also puts individuals at a much greater risk of injury.

How to work hip abductors: Use hip abductor machine

5. Thigh Adductors

In all probability, a good number of people you meet on the street probably do not even know of the existence of this very important leg muscle which is somewhat understandable as there are quite a number of large muscles in the upper leg area; but the inner adductors are actually quite large—larger than even the hamstrings, and are capable of generating immense power. Adductors are the major muscle used to pull the legs inwards and for anyone involved in even moderately intense sports, this is one muscle group you simply cannot afford to ignore.

To work them: Use thigh adductor machine

6. Calves

Calves are another major power generator particularly for sports and dynamic physically activities. From lifting heavy objects to jumping, running and climbing stairs, your calves will help to provide balance to keep you on your feet and generate the power that you need to get work done quickly. For people who play sports such as soccer or martial arts, strong calves will also provide greater kicking power.

To work Calves: do calf raises

7. Tibialis Anterior

The tibialis is the opposing muscle to the calves but you could be forgiven for not knowing what it is or what it does as most people are not even aware that they have a muscle that runs along the front of their tibia(lower leg bone that connects the foot and the knee).

To Work the tibialis anterior: Reverse calf raises

Conclusion

A strong lower body is a key component of a fit all round body, with benefits including fat loss, increased balance, speed and etc. You can achieve this goal by following the steps which have been mentioned here.

A personal trainer might be able to help you get the most out of your fitness plan and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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