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How to build hips: 6 workout programs
It is sometimes very difficult to pump up your hips, but if you succeed, then they will become a serious plus in your favor in a bodybuilding competition. Let’s take a closer look at this muscle complex and get ready to put some meat on your thighs!
Pumping up strong thighs!
Uniform muscle development. This term is used throughout the bodybuilding world. Those who have it can become champions. Those who do not have one have to contend with constant defeat in the eyes of judges, family and friends.
Hip biceps. They are not visible, no one ever tells you to squeeze or bend them, so why devote so much time and energy to developing these muscles? What for? Then, that on stage during the competition, details are important. It is they who determine who will receive the title of champion and who will leave with nothing.
Earlier in this series of articles, I talked about. Now is the time to move on to their “beloved relative” – the hamstrings. The goal of any bodybuilder in regards to hamstrings is to build muscles so that they can be proudly displayed from different angles on stage – especially from the back and side.
A little anatomy
The hamstrings are a group of three main muscles on the back of the thigh. Let’s take a look at these muscles and their functions.
The biceps femoris (located along the outer thigh), semitendinosus (located in the middle), and semimembranosus (located closer to the inner thigh) begin under the gluteus maximus on the pelvic bone and are attached to the tibia of the lower leg. The hamstrings are responsible for bending the knee (pulling the heel toward the buttocks), extending the bud (pulling the leg back), and slowing down the movement of the lower leg.
In terms of function, it is very easy to understand the importance of developing the biceps femoris, as other muscles depend on them. For example, hamstrings play an important role in squats, hack squats, chest squats, leg presses, or lunges. Equal muscle development (balance) is not only a visual aspect to be judged on stage, it is of great importance when training the entire lower body. Without properly trained hamstrings, you will not be able to properly.
Pump up strong thighs
Now that you know about the anatomy and mechanisms of movement, let’s figure out how to get impressively developed hips. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.
Lying and sitting leg curls
The prone leg curl machine is a standard but very effective way to isolate the hamstrings, especially the lower thighs. Just adjust the roller so that it sits on the back of the Achilles tendon. The knees must be aligned with the axis of the machine for correct exercise.
Place your feet about shoulder-width apart on a roller. Then bend your legs until the roller is (practically) touching the back of your thighs or buttocks. Controlling the movement, return to the starting position, straightening your legs, but do not let go of the weight abruptly.
When doing seated leg curls, your body should be positioned approximately the same. Adjust the roller as described above and position the seat so that your knees are aligned with the axis of the machine. Lock the top roller firmly against your thighs so that you sit still in the machine.
Do the exercise by bending your legs until you feel a strong muscle contraction. Control all movements! Avoid partial movements and make sure you use moderate resistance to ensure full range is achieved.
Tip: Try changing the position of your feet / lower legs on the roller to engage different parts of your hamstrings. For example: Do a wide stance set, the next with feet shoulder-width apart, and the last one with your feet together. This will ensure that every part of the biceps is working and that the muscles develop evenly.
Leg curls (one at a time) while standing
Similar to the prone and seated curls, the standing leg curl machine allows you to isolate one leg. Thanks to this “one-way” workout, the muscles contract harder with each repetition.
Simply step into the machine (in most of them you will need to put one leg on the knee on the pillow and the other on the special ankle roller), bend your working leg to achieve full range of motion, and squeeze the hamstrings strongly.
You can easily expand your lower body to do a couple more reps, but try not to. This will not only fail to develop your muscles properly, but also risk injury in the lower back / torso area.
Return the weight to its original position without releasing it completely. Make sure you maintain a constant load on the muscles you are developing.
Tip: When doing one-sided exercises such as standing one-leg curls, try to switch legs without rest periods. When one leg is working, the other is resting, so there is no need for breaks after each set. A few seconds is fine, but try to avoid full rest periods. Your biceps will be grateful to you later!
Romanian Deadlift and Straight Legged Deadlift
In the world of weight training, there are often questions about the difference between the Romanian deadlift and the straight-legged deadlift. First of all, the Romanian deadlift is performed with the knees slightly bent, the weight pointing straight down. This exercise is mainly aimed at developing the hamstrings and glutes.
The second type of deadlift is performed on almost straight legs (some straighten them completely) and with a slightly rounded lower back. This exercise uses your hamstrings and lower back muscles. Both exercises contribute to the development of the biceps thigh muscles. Unlike leg curls, the Romanian deadlift and straight-legged deadlift work more on the gluteal muscles and upper hamstrings.
For the Romanian deadlift, place a barbell in front of you with your feet shoulder-width apart. Grasp the barbell shoulder-width apart and lift it up to the starting position (the bar should be pressed against the hips).
Bend your knees slightly and fix your body in this position (the legs should remain bent throughout the entire exercise). Bending at the hip joints, not the back, lower the barbell to about mid-calf and feel the thigh muscles stretch.
Without a jerk, change direction and lift the bar up to the level of the upper thighs without fully straightening – this way you will keep the load on the biceps. Remember that you need to bend at the hip joints, the back should remain as straight as possible (it will seem to you that you are pushing your pelvis back a lot). First, use a little weights to master the technique of the exercise, then you can increase the load.
For the straight-legged deadlift, place your legs and arms as you would for the Romanian deadlift. This time, straighten your knees fully (or almost completely) and lower the barbell downward, slightly rounding your back. Don’t round your back too much with too much weight! This will result in injury.
When moving down, keep the barbell near your feet. You will realize that with this technique you can lower it lower, so use light to moderate weights and do this exercise slowly, controlling all movements.
So which one to choose? Romanian deadlift or straight-legged deadlift? It is better for beginners to work with the first, and experienced athletes can do the second every third or fourth workout to diversify the program a little.
Tip: Alternatively, dumbbells can be used instead of a barbell. When working with dumbbells, you can slightly change the technique of performing the exercise and they are convenient to use in a crowded room when the bar is busy. Try both options and choose which one works best for you.
Lifting the body with the strength of the gluteus muscles and hamstrings
An old exercise that has recently regained popularity is lifting the body with the strength of the gluteal muscles and hamstrings. To do it, the thigh muscles must be very strong, so few athletes can do it right right away.
Sit on a hyperextension bench with your heels under the bolsters and your knees on the hip pad. During this exercise, the body should bend at the knee joints – you should look like you are kneeling on a bench.
Starting at the top, slowly lower your upper body (bending your knees only) until you are parallel to the floor. In this position, your body should form a straight line. Then reverse the direction of movement by contracting the muscles and return your body to an upright position.
Tip: This is a very difficult exercise, so you will most likely only be able to do a few reps. You can use the small bar to make it easier for yourself to get upright.
Just take a small bar and place one end of it on the floor – it should be perpendicular to the floor. Use a crossbar that resembles a trekking pole. Leaning on it, raise your body to an upright position. When you have worked out the technique of the exercise and gained enough strength, you can give up support and start doing it to the fullest!
Tip: You can also make the exercise easier by using a hyperextension bench that is set at an angle of about 45 degrees. This way you can do more reps and practice your technique.
Leg press
The name speaks for itself. After fatiguing your hamstrings on isolated exercises, plate presses can be a great way to build up your hamstrings. Make sure the plate is set high enough so that you can feel the muscles stretch at the lowest point.
Tip: Try this exercise with your legs wide apart and apart to engage all parts of your hamstrings.
Lunge
Lunges are traditionally used as a finishing exercise in quad training, but are also great for developing the area between the quads and hamstrings. Lunges not only engage and stretch the quads, but they also put stress on the biceps.