There are so many pseudo-specialists around who, after 2 bench presses and 5 squats, are already starting to teach you the technique of pumping up your legs. Find out how to pump up your thighs correctly!
Understand that after going to the gym for a couple of months, you have not yet become such an experienced athlete that you forget about technique and give advice on how to properly pump up your thighs to a beginner. You have to shed gallons of sweat in the gym, go through a path of victories and mistakes before you understand everything yourself. In the meantime, absorb useful recommendations from our expert!
Strong, well-built quadriceps muscles are a sure sign of excellent physical shape. Huge, well-developed quadriceps can be the highlight of your program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportional body with sculpted legs and a pot-bellied figure with thin legs. That's why a lot of guys work out in the heat in their pants, hiding their shortcomings.
Most likely, you won’t just build up your thighs like professional bodybuilders, but you have the power to make your quadriceps dense, strong, with a clear definition, meeting all standards. Follow the correct technique and be persistent, then you won't need years to pump up beautiful thighs.
Why pump up your hips?
Quadriceps make up a huge amount of muscle mass in the body. They force us to spend countless hours in the gym, shed liters of sweat, all in order to gain a few grams of muscle and still get toned thighs. And it's worth it: training the quadriceps muscles will allow muscles throughout the body to grow due to the natural production of growth hormone and testosterone.
Squats, for example, require the use of a huge number of muscles throughout the body to control the weight: the quadriceps and hamstrings, back, traps, shoulders and abs all help move and/or stabilize the weight during the lift. As a result, all muscles will grow. This exercise will help properly pump up your thighs. You only have to ask yourself one question: Do I want this?
A quick anatomy lesson
If the answer to our question is yes, and you really want to tone up your thighs, let's take a quick look at the anatomy of the thighs and the functions of the muscle groups so that you can visualize how your body works during your workout. The thigh consists of three muscle groups - anterior, medial and posterior.
The anterior thigh muscle group is the most popular among athletes as a target for pumping up. It consists of the quadriceps (and its four heads - rectus, medial, intermediate, lateral) and the longest of all human muscles - the sartorius.
Interesting fact! The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a level surface, but is unable to run and can only barely walk up steps.
The medial group of the thigh consists of three adductor muscles - long, short and large, as well as thin and pectineus.
The posterior thigh muscle group combines the biceps femoris, semimembranosus and semitendinosus muscles. Do you want to have powerful hamstrings? Try this workout from an expert on our website bodymaster.ru!
All quadriceps muscles support the knee joint. In addition, the rectus femoris muscle, due to its location, ensures flexion of the leg at the hip joint. All this anatomical information must be remembered when performing leg exercises. For what? To understand how to properly pump up your hips and get results! Now let's get to work!
Physical exercises for losing weight, tightening and strengthening the leg muscles of women and men
To tighten the muscles in this part of the legs, you can perform several exercises that directly load it.
But this will not solve the problem properly. Some positive changes will be noticeable quickly: the muscles will become stronger, they will be toned, this will tighten sagging skin, but the problem can be completely solved only by performing a number of measures. Physical exercise will strengthen your legs, but only in combination with a regimen and diet can you achieve the maximum goal. This is the only way to build the desired figure. In addition, it is worth remembering that it is impossible to burn fat locally, so to reduce body fat, you should pay attention to training the whole body, rather than its individual parts.
Be sure to check out:
The best exercises for pumping up your thighs
Now that you've learned a little about hip muscle anatomy and function, let's dive into what makes a ripped quadriceps muscle. These exercises and training programs are designed to get the most out of every trip to the gym and quickly pump up your thighs. Remember to use technique and avoid lifting too much weight to avoid injury.
Squats
To properly and quickly pump up your thigh muscles, do squats. Back squats are the main exercise for gaining muscle mass. Stand in a power rack under a barbell and place it comfortably on your upper back, on your trapezius muscle. For stability, grab the bar firmly with your hands and step away from the rack. Feet stand shoulder width apart or slightly wider.
Extremely important! The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may fall forward. Lower yourself until your thighs touch your calves, or until you reach a comfortable range of motion. Lift the weight back up through your hips first and then your knees. At the highest point, the knees do not fully straighten.
The amplitude of movement is entirely up to you. Working through a full range of motion is ideal for any exercise, but squats can cause knee and back pain. Lower yourself as far as possible and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the results are worth it - you'll pump up your thighs into perfect shape.
To tone your inner quadriceps (vastus medialis), squat with a wider stance and feet turned out.
Deep squats with a barbell
For these squats, stand under a barbell and place it on your chest opposite your deltoids. Cross your forearms—one on top of the other—and grab the bar with both hands. Keep your shoulders parallel to the floor and your head up. Take the weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on your shoulders. But here the back is held a little straighter. These squats are aimed at pumping up the legs and especially the quadriceps muscles, unlike regular squats, which involve more of the hamstrings.
If you're new to the front squat, start with the Smith machine first and then move on to free weights as you get more comfortable.
If you are very tall and lean forward too much, or your heels come off the floor, place 2 or 4 kg weight plates under them for added stability. This applies to all squat variations.
Hack squats
To work more on the outer thigh (vastus lateralis), there's nothing better than hack squats. With a weight that is comfortable for you, stand in the machine under the supports, with your feet on the platform shoulder-width apart. Lower yourself as far as possible and then return to the starting position. Do not make fast movements, so as not to add stress to your knees, it is better to work at a constant speed. Legs do not straighten completely.
If you don't have a hack trainer? Some gyms don't have hack machines, but don't despair, there is a solution. Simply place the barbell with the weight behind your calves (a type of deadlift, but with the weight behind your legs). The back is straight and the head is raised. Rise up until you are almost completely straight. The legs always remain slightly bent at the knees. Return to the starting position without the weight touching the floor. This thigh-toning exercise requires strict technique, so keep the weight light until you get the hang of it.
Leg press
Another great way to add mass is the 45-degree leg press. Advantage: minimal load on the lower back, and maximum on the hips. Sit in the machine so that you can work through the full amplitude. Place your feet on the platform shoulder-width apart. Push the weight while keeping your knees slightly bent. Slowly lower the weight while controlling the movement. Go as low as possible and avoid half-range movements - you're just cheating yourself and not developing muscles. Proper execution is the key to ensuring that you are guaranteed to build powerful thighs.
Leg straightening on the machine
For isolated muscle work while pumping up your hips, there is nothing better than leg extensions. Sit on the simulator so that the axis around which movement occurs in the knee joint coincides with the axis of rotation of the load. The back is pressed tightly against the back. Place your ankles under the bolsters. Lift the weight at a moderate pace and squeeze your quadriceps at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to create unnecessary stress on your knees and ligaments.
For a deeper pumping of the upper thighs, try this extension option. Perform the movement as above, but this time, lift your legs and lift your back off the seat so that your hips and torso are at 90 degrees or less. With this performance, take less weight, but believe me, the muscles will burn anyway!
Lunges with a barbell
Lunges are a great formative exercise. They give an attractive round shape and tie all the thigh muscles together. Despite the fact that lunges pump up the entire thigh, this article will only focus on the effect on the quadriceps.
Place a relatively light barbell on your shoulders as in a squat exercise. Step back from the power rack and step one foot forward. Bend your leg so that the knee of your back leg almost touches the floor. And remember: the knee should not go beyond the foot; if it does, take a larger step. As you come back up, push off with your working leg and return to the starting position with your feet together. Do the same with the other leg, this will count as one repetition.
A great alternative to lunges with a barbell is Smith machine lunges. Do the required number of repetitions with one leg, then the other. After each lunge, do not go back, but simply continue to squat with one leg. Then change it.
Many instructors prefer walking lunges to pump up their legs and especially their hips. Make sure your gym has room for at least 30 lunges. Lunge with one leg. Pull your back leg back to the starting position and step further forward with your other leg.
Stretching
We finish any complex by stretching our tired muscles. This is no less important part than warming up. Stretching will allow muscles and joints to be flexible and flexible, which reduces the likelihood of injury and improves coordination. Proper stretching also stimulates blood circulation and muscle tissue repair.
It will take you 5-7 minutes to stretch.
You need to stretch all the muscles that you worked, this is a minimum. It’s better to do a full set of stretches for the whole body while the muscles are warmed up, this is very beneficial for health. For example, you will definitely forget about osteochondrosis. Before stretching, you need to relax your muscles as much as possible and calm your breathing. Complete the lesson correctly:
- rise on your toes, stretch your arms strongly towards the ceiling;
- from this position, take a wide step forward, lower one leg to your knee, stretch forward and up;
- tilt your torso towards the floor;
- repeat for the other leg;
- stand straight and twist down starting from the cervical vertebrae, reach your hands to the floor;
- also slowly, vertebra by vertebra, rise;
- raise your hands, clasp them and slowly bend to the right and left;
- lower yourself to the floor, bend one leg in front of you and lower yourself onto it, try to touch your forehead to the floor;
- change legs and repeat.
Try to hold each position for 10–15 seconds
Painful sensations when stretching are common. But the pain should be tolerable, almost pleasant.
Video: stretching after leg training
Efficiency and results of classes
As my trainer explained to me, it is advisable to perform all the above exercises not in one approach, but in two, alternating them with each other. And, as practice shows, the second approach turns out to be easier than the first. This is due to the fact that the muscles receive a load in the first approach, then you move to another muscle group, and the first one receives an intense blood flow. And when you repeat the first exercise, the muscles are already 100% ready for it. At least this method works for me. I usually do the first set without weight and the second with weight, it's much easier.
As for the timing of visible results, everything is individual. Much depends on your initial shape, lifestyle, and nutrition. But a guaranteed effect can be obtained with regular exercise three times a week within a month. You yourself will feel that your butt has become firmer, and your hips and stomach have tightened.
Thigh workout
Front Squats
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with dumbbells
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Dumbbells
Lunges with barbell to the side
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Deadlift in a power rack
- 3 sets of 10-15 reps
- Body part: Lower back Equipment: Barbell
Forward bends with a barbell on the shoulders “Good morning”
- 3 sets of 10-15 reps
- Body part: Hamstrings Equipment: Barbell
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
Comprehensive hip development
Deep squats with a barbell
- 3 sets of 8-12 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with barbell to the side
- 3 sets of 8-15 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with a barbell
- 3 sets of 10 reps
- Body part: Quadriceps Equipment: Barbell
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
To work out your thighs in more detail, use these training programs: for the inner and outer thighs.
Outer side
Squats on a bench with dumbbells
- 3 sets of 8-15 reps
- Body part: Quadriceps Equipment: Dumbbells
Lunges with a barbell
- 3 sets of 10 reps
- Body part: Quadriceps Equipment: Barbell
Deep squats with a barbell on the chest
- 3 sets of 8-12 reps
- Body part: Quadriceps Equipment: Barbell
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
If you want to tone your inner quadriceps, squat with a wider stance and feet turned out.
Inner side
Quick box squats using expanders
- 3 sets of 8-15 reps
- Body part: Quadriceps Equipment: Barbell
Sumo style deadlift
- 3 sets of 8-15 reps
- Body part: Hamstrings Equipment: Barbell
Lunges with a barbell in the Smith machine
- 3 sets of 10 reps
- Body part: Quadriceps Equipment: Barbell
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
During training, imagine how the muscles of your legs are growing and how your hips are enlarged. Professional athletes claim that such visualization puts you in the right mood and helps you achieve exactly the result you dreamed of!
You've already done a great job, all you have to do is take a little leap and finish off your regular full-body workout with this thigh routine.
We remove fat quickly: ways to speed up the result
You can quickly remove fat only with an integrated approach to the issue. You will not be able to achieve a good result just by pumping the muscles of the problem area. Recommended:
- establish proper nutrition by balancing all the necessary nutrients in the diet;
- establish a daily routine;
- create a program that will include both cardio and anaerobic exercise;
- drink enough water;
- eliminate problems with the hormonal system, which often interfere with losing weight;
- consume enough fiber;
- add foods to your diet that speed up your metabolism. One such product is ginger;
- use fat burners, but take into account their contraindications.
All of the above methods must be used in combination; using each separately may not bring the desired result.
Losing weight too quickly is not recommended, as it can be dangerous to health. But losing a couple of kilos in a week or a little more is a good and safe result.
Important! When losing weight quickly, you need to pay attention to your skin! Fat often disappears faster than excess skin, which can be tightened using various cosmetics.
You can also speed up your results using special training techniques. For example, interval training will speed up the process of fat burning, speeding up metabolism and consuming a significant amount of energy. Circuit training allows you to keep your heart rate high, which also promotes fat burning and tones your muscles.
Final stage
Deep squats with a barbell
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with barbell to the side
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Lunges with a barbell
- 3 sets of 10-15 reps
- Body part: Quadriceps Equipment: Barbell
Add to Calendar * Add to My Workouts * Print Workout
* — The service is in beta testing
That's the whole secret of powerful legs and toned thighs - super effective training with the right technique! Monitor your body during each exercise and when you finish working out in the gym, remember to eat healthy and eat healthy habits. Only comprehensive work on yourself will bring you the long-awaited result!
Taking sports supplements - creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!
First you need to reduce your body fat to a minimum.
When working with legs, you need to get rid of the fat layer, otherwise even hard training will not give the desired result.
For burning excess weight in the gym, the so-called cardio machines are great - orbitracks, treadmills, steppers, etc. Regular or interval running at the stadium or on the street will also help you burn extra calories and lose weight. If you don’t have excess weight and just want to get slender legs with beautiful, moderately developed relief, then you don’t have to worry about such exercise machines.
You can use cardio equipment before, during and after your workout. Even if you run more than you planned, this will not distance you from success.
Do you want toned breasts? Find out how a girl can pump up her pectoral muscles at home
Cardio training is the best method for losing weight https://stroy-telo.com/domashnij-trening/fitness-dlya-pohudeniya/kardiotrenirovki-v-domashnikh-usloviyakh.html
Here are the best exercises for the waist and sides
