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Workouts / Ноги и выносливость
120
Workout

Posterior thigh: strength

~49 min.
~588 kcal
⁉️ Comments

The posterior thigh is one of the most frequently overloaded yet undertrained areas of the body. The biceps femoris, semimembranosus, and semitendinosus muscles are responsible for knee flexion, hip extension, and pelvic stabilization. Without sufficient strength in this muscle group, not only athletic performance suffers, but also the health of the knee joints and lower back.

This intermediate-level workout focuses on targeted strength training of the posterior thigh using FISIO functional suspension straps. The straps provide load without axial pressure on the spine, allow precise intensity adjustment through body angle, and engage stabilizing muscles throughout the entire movement chain.

  • 14 exercises selected on the principle of "from stabilization to dynamics"
  • Emphasis on the posterior thigh, glutes, and knee stabilizing muscles
  • Suitable for those who are active in sports, lead a sedentary lifestyle, or are recovering after physical exertion

Perform the exercises with proper technique, without sacrificing range of motion for speed. If you feel a pulling sensation in the back of the knee area, this is normal with correct technique. Sharp pain is a signal to reduce the load.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Single leg hip hinge
1
Level: 2
R1
5
Single leg hip hinge
1
Level: 2
R2
5
Cossack squat in a bent-over position
1
Level: 2
R1
10
Cossack squat in a bent-over position
1
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Backward lunge
4
Level: 2
R1
12
Backward lunge
4
Level: 2
R2
12
Lunge
4
Level: 3
R1
12
Lunge
4
Level: 3
R2
12
Balanced Side Lunge
6
Level: 2
R1
12
Balanced Side Lunge
6
Level: 2
R2
12
Side lunge leg in the hinge
5
Level: 2
R1
12
Side lunge leg in the hinge
5
Level: 2
R2
12
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Sumo squats
6
Level: 2
R1
15
Sumo squats
6
Level: 2
R2
15
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Squats with external rotation
7
Level: 2
R1
12
Squats with external rotation
7
Level: 2
R2
12
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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