Muscles are of great importance to humans. Everyone knows that almost half of the body weight lies on them, they support it in an upright position and make the lower limbs move. In addition, the development of these muscles affects athletic beauty. But due to the complex structure of this area of the limbs, certain difficulties appear in the preparation of training complexes. That is why, before starting classes, it is necessary to establish which femoral and pelvic muscles participate in movement, and which exercises are necessary for each zone. The rear group of thigh muscles performs extensor movements, the front flexor. We will tell you more about this below. At the end of the article, exercises for this muscle group will also be given.
Hip anatomical structure
The thigh bone is the largest element of this part of the body. Its tubular structure is cylindrical, slightly curved forward. The thigh muscles are attached to the surface of the bone and are divided into several types:
- front group called flexors;
- adductor femoral muscles ;
- back group called extensors.
Specific signs of muscle mass and a large extent. In addition, their structure under certain loads develops great strength. What is unique about the hind muscles of the thigh? Let's get it right.
Hip Muscles
In the posterior region of the thigh, muscle fibers begin from the sciatic tubercle. In this area, they are covered with gluteus maximus muscle. When going down, they are connected to the large adductor muscle. At the bottom, the back group splits into a number of fibers (semi-membranous and semi-tendon zones), due to which the popliteal fossa is limited in movement. The biceps femoral muscle, in turn, regulates it from the lateral side.
Thus, the back muscle group of the thigh is represented by such muscle fibers as:
- Biceps femoris, or thigh biceps.
- A spindle-shaped and long muscle that stretches along the entire posterior surface of the thigh. It consists, as the name implies, of short and long heads. The long one is fixed to the sciatic tubercle of the pelvic bone with the upper end, and to the tibia, that is, to the lower leg - to the lower.
The anatomy of the posterior thigh muscle group is unique. Let's consider functions in more detail.
Functions
This zone has the following important functions:
- bends the lower leg and leg in the knee;
- maintains body balance;
- extends the thigh (straightens the torso from the tilt and pulls the thigh back).
M. biceps femoris also takes an active part in leg flexions and movements that require the hip to be pulled back, in extension from an inclined position. The lack of strength and flexibility of the femoral biceps often causes poor posture, back pain and pathologies of the knee joints.
There is also a common tendon muscle ligament in this area. Its purpose is to bend the femoral joint, as well as to unbend the knee joint and turn it outward in this position.
A semitendinous ligament is a flat and long muscle that tapers down and lies medially, that is, closer to the middle of the body, relative to the biceps femoral muscle. Its upper part is attached to the sciatic tubercle of the pelvic bone, and the lower part is attached to the lower leg, that is, the tibia. This part is activated by bending the knee and femoral joints, in addition, when the knee is bent, it turns it inward. Semi-tendon zone also takes part in the formation of triangular muscle tissue aponeurosis. What else is referred to the posterior thigh muscle group?
Semi-membranous muscle fibers. Flat and long muscle, which is located in the posterior femoral part. With its upper end, it attaches to the sciatic tubercle of the pelvic bone, and the lower one - to different parts of the tibia and muscle fascia of the lower leg. The semi-membranous muscle performs the following functions:
- extends the thigh and takes it back, and also extends the body from an inclined position;
- bends the lower leg (leg in the knee).
Description of muscle fiber features
Two heads are included in the femoral biceps, which differ from each other in their length. One of them originates in the semi-tendon zone, and the other in the lateral lip. When they join together, their fixation is carried out on the site of the head of the fibula. The biceps femoral muscle is worked out during the deadlift with or without the bar, during lunges, bending the legs in the simulator, etc. To avoid stretching the back of the thigh muscles, it is necessary to increase the elasticity of the fibers.
The beginning of the semi-tendon ligament is located in the region of the long head of the femoral biceps and ends in the tibia near the medial surface. About the semi-membranous muscle, we can say that it is located from the sciatic tubercle and tapers gradually, passing into the muscle abdomen. Consider exercises on the back of the thigh muscles.
To work out the back muscle group, you need to perform the following exercises.
Deadlift
Exercising on straight legs. An exercise such as deadlift is one of the best in terms of muscle development of the posterior femoral surface. It is worth noting that with a significant lag in the development of these muscles or in recovering them after an injury, this exercise needs to be slightly transformed. In this case, a dumbbell is needed on the straight leg. In this case, you need to stand on one leg. Dumbbells should be kept in lowered hands, while the free leg goes back. It is clear that in this exercise the use of large weights is not allowed, which means that in the approach you can perform from fifteen to twenty repetitions. The anterior thigh muscle group is also training.
Squats
When performing them with a bar, a wide setting of the legs is required and recommended. In this case, it is necessary to sit down almost until the gluteal muscles touch the floor. It is also worth noting that this manner will determine not only the accelerated growth of the femoral biceps, but also the gluteus maximus. However, excessively enlarged buttocks do not look very good, which is especially true for men. A more acceptable option is squats with dumbbells in hand. This option makes it possible to accentuate the load on the femoral biceps.
Leg press
This exercise in the simulator is one that you can carefully adjust to your goals. If you need to work out the biceps femoris, then the legs must be placed closer to the upper edge of the platform. Between the feet, the distance should be from 35 to 45 centimeters. Of great importance in this case is the amplitude section. You also need to try to rely not on the whole foot, but on the heels.
Leg curl in the simulator
You cannot go past this simulator. It is recommended to perform movements in turn with each leg, which will allow greater concentration on the functioning of the target muscles. The joint below does not fully unbend, and up the leg is thrown to touch. All thigh muscles come into tone - the anterior medial and posterior group.
Stretching exercises
In the development of the posterior femoral surface and the prevention of injury, stretching plays an important role. Since the target range is quite large, it is necessary to exert certain efforts so that the stretching is adequate. No need to tear the muscle - quite a measured and calm increase in the amplitude of motion.
In addition to this method, when the leg rises at a right angle in the supine position, you must also use deep lunges. The leg must be carried forward and sit on it. With an ideal attack, you should be in a state where you can touch the knee with your chest.
Exercise Recommendations
It is worth remembering that before training the back muscle group of the thigh, dynamic stretching is recommended, and after training the muscle remains in a stretched state for about fifteen seconds. It is also impossible to expose a stretched muscle to tension, as this will cause painful sensations. The breathing should be shallow and calm, it is in this state that you can catch the moment when the muscle is stretched with no instinctive tension. When working on the back of the thigh, you can feel it to the greatest extent. Adhering to such simple recommendations, you can move the muscle and reduce the imbalance in its development, as well as prepare for more serious loads.
The article discusses the anatomy and kinesiology of the posterior thigh muscles.