Training
Since there is a large number of muscles in the thigh area, the training of the thigh musculature must be accordingly extensive. Exercises that train several muscles at the same time are particularly suitable. In general, however, it should be noted that overstraining the muscles can trigger cramps immediately or with a time delay.
Since a detailed list of all muscles and their corresponding exercise forms would go beyond the scope of this manual, only the most important muscles of the thigh are referred to.
- Quadriceps | Thigh bandage tensionerKnee bendsLeg pressLeg stretcher
- Squats
- Leg press
- Leg Extensions
- Biceps femoris | Slimming muscle | Half tendon muscleLeg flexor
- Leg curl
- Large Thigh Adductor | Long Thigh Adductor | Short Thigh Adductor | Pectineus | Slim Muscle Adductor Machine
- Adductor machine
- Middle gluteus muscle | Small gluteus muscle abductor machine
- Abductor machine
- Large gluteal muscle back trainer
- Seat trainer
- Squats
- Leg press
- Leg Extensions
- Leg curl
- Adductor machine
- Abductor machine
- Seat trainer
Strengthened thigh muscles prevent painful diseases of the joints and provide stability. There are many different possibilities and types of sports that strain and thus train the thigh muscles.
One way of training is to use equipment that every gym has. With the different machines, individual muscle groups are trained specifically. With the so-called “leg press”, you push yourself off a wall while lying down or sitting and thus train the front thigh muscles (especially the quadriceps femoris muscle).
The “leg stretcher” also trains this muscle group. The opposite rear thigh muscles are rarely trained and therefore often atrophy or cramp. This can be remedied by training with the leg flexor, in which the heel is to be guided to the buttocks against resistance, either sitting or lying down.
The inner thigh muscles (adductors) are trained by the adductor machine, in which the legs are brought together against resistance while sitting. However, the thigh muscles can also be trained effectively outside the gym without machines. A simple exercise to train the front thigh muscles can be performed sitting on a chair.
The legs stand on the floor and have a 90 degree angle in the knee joint, the back is straight and now you first stretch one leg so that it is parallel to the floor. Hold this position for 10 seconds, then do the exercise with the other leg and repeat this several times. The inner thigh muscles can also be easily trained by lying on your side and lifting the leg facing the ceiling.
This position is also held for several seconds and then changed to the other side. In a lying position, there are also exercises for the rear leg muscles: you lie on your stomach and alternately lift your outstretched legs from the floor. In general, there are many exercises for the thigh muscles without the use of equipment or additional weights.
Some well-known exercises are the jumping jack or the knee bend. Especially the squat, in English Squats, has many modifications to use different muscle groups. It is important to pay attention to the correct position of the knees and the back during these exercises to prevent joint damage.The thigh musculature is also used in numerous sports.
Run-intensive sports such as soccer, basketball, tennis or conventional jogging strengthen the thigh muscles. The thigh muscles are also trained in martial arts, since speed and jumping power are required here. Jumping, like jumping on a trampoline or rope skipping, but also climbing stairs also trains the desired area.
Training that is easier on the joints is done by swimming or cycling. Alternatively, there are numerous yoga exercises that train the thigh muscles. In summary, there are many different ways to strengthen and train your thigh muscles. Each load phase should also be followed by a relaxation phase for the muscles, during which they are stretched. This is important for the stability of the joints, maintains mobility and prevents pain.
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