3 Phenomenal Exercises to Strengthen Posterior Thigh Muscles

T he posterior thigh muscles are used while extending the thigh, flexing the leg, as well as in holding the knee and hip joints in place. Exercises targeted at posterior thigh muscles can strengthen them while having widespread effects on the cosmetic appearance and the overall health of a person. 

The posterior thigh is composed of 3 muscles: the biceps femoris long head/biceps femoris short head, the semitendinosus muscle, and the semimembranosus muscles. Together, the posterior thigh muscles are called the “hamstrings”, which is a popularized term used when referring to the group of muscles with regards to exercises.

Russian Swing AKA Double-Arm Swing 

The Russian swing employs “kettlebell” equipment for a double arm swing. Two essential factors of the exercise are maintaining a stable frame and building core strength. 

Fundamentally, Russian swing is a full-body exercise that targets a large group of muscles but it’s specifically intended for the purpose of getting the quads, glutes, and hamstrings in shape. So without much ado, let’s get into how you can do a classic Russian Swing.

1. The setup requires you to stand with your back straight and shoulders down while the kettlebell is on the ground.
2. Now, focus on the tension in your core muscles as you bend forwards and down to lift the kettlebell.
3. As you latch on to the kettlebell make sure to have your back straight and shoulders behind.
4. As you swing the kettlebell outwards to chest height; you should feel your glutes, hamstrings, and anterior thigh muscles at work.
5. Like a pendulum, your arms should loosely but firmly swing the kettlebell. The first move swings it forwards and out to chest height. While the second move swings it back down, between the legs while your knees bend slightly to help the kettlebell move downwards and slightly posterior to your bum.  

Bulgarian Split Squat

The Bulgarian split squat is one of the most intense parts of leg day. This exercise adds a little more nuance to the old school rear foot squat by adding some height. This one is sure to do a lot for not just your posterior thigh muscles but also those aspiring for perfect peach emoji glutes. 

This one is better appreciated through results than words so let’s get right to the steps.

1. The equipment needed for this one is a 2-feet platform and you are required to stand in front of it. Make sure the platform is stable and placed on a non-slip surface because you will be putting your entire weight on it.
2. Now for ease of using the dominant foot; while standing in front of the platform, stretch your right foot behind you and place your toes on the platform. Once you have found your balance; make sure your back is straight and shoulders are pulled back.
3. Now keeping your upper body straight, slowly kneel with your left leg as the right knee is brought closer to the floor. Make sure your front foot makes a right angle with the floor each time.
4. Over time, as you gain more strength; you might be able to go deeper than a right angle. Don’t forget to add knee-protective exercises to your routine that to ensure your knee joint is more than stable to rise to the challenge.
5. Repeat steps 1 through 4 with the opposite foot and do an equal number of reps each time.

Romanian Dead-Lift

The Romanian deadlift is an exercise coined by an Olympian. Therefore, its widespread benefits in strengthening joints, muscle command, and stability of the posterior thigh, lower back, and glutes, as well as in making weightlifting movements “clean” are well established. 

Let’s get into the steps that will make your joints glide like butter and give you the stability of a titan. 

1. The equipment you’ll need for this one is either two dumbbells or kettlebells. The first step is to stabilize yourself by squaring your feet and shoulders.
2. Keep a dumbbell/kettlebell in each hand and lift them with an overhand grip; keeping your hands exactly perpendicular to your shoulders-- this width is to be maintained at all times during the exercise.
3. Next, push your hips outback as you bend down to lower the weights towards the floor. This should produce tension in your posterior thigh compartment, the glutes, as well as anterior thigh muscles. 
4. In the second half of the exercise, move your hips forwards and rise while keeping your arms steady and lifting the weights upto your upper body is parallel with the lower body and you're standing up straight again. 
5. Now repeat in a single motion.

This is all from us on the subject of the most phenomenal exercises to strengthen posterior thigh muscles. Make sure to follow these step by step to exploit the most out of them. 

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• posterior chain muscles
• exercise glutes
• exercise hamstrings
• best exercises