Exercises for the back of the thigh

 The starting position for the first exercise: kneel, with an emphasis on the palm, placed shoulder-width apart. Extend your right leg back, fully straighten it in the knee joint. Begin to perform mahi up from this position. Movement should be short, elastic, with a maximum amplitude. Please note that at the bottom leg exercise does not touch the floor. Keep the natural curve of the back at the waist, not rounding it. Make 30-40 strides, and then adjust the leg and make another approach.

Without getting up, bend your arms and move the emphasis on the elbows, placing your forearms on the floor. Raise your right leg as high as possible, bending it at the knee at 90 degrees. Try to fix the tension in the muscles of the buttocks and back of the thighs. Hold at the top point of 20-40 seconds, and then begin to perform leg springing up and down movement. Take care that the knee was bent at a right angle, and hip did not fall below the level of the pelvis. Perform 30-50 reps, then take a similar approach for the left leg.

Lie on your back and bend your knees, placing feet shoulder-width apart. Smooth motion, lift your pelvis up as much as possible, concentrating power in the muscles of the back of the thigh. Making a second pause at the highest point, start to lower pelvis. Not bringing it to the floor, start the reverse movement. Avoid jerking, trying to move smoothly and evenly. Perform 20-30 repetitions.

For the next exercise, you will need a low stool or bench racing. Lying on your back, bend your legs and put your right foot on the chair seat and the left put on his right knee. Follow ups of the pelvis, making sure that the head and the blades were pressed to the floor. Making 20-30 climbs, then adjust the leg and perform an equal amount of repetitions.