Backside Exercises

We already know that squatting will give us a great looking rear, but surely there is more we can do for the back of our thighs. Virtually any multijoint exercise for the legs works your glutes and hamstrings; however, some exercises target these areas more specifically. Keep in mind that the muscles on the back of your leg are intimately connected with your low back. They attach to your pelvis, as does your spine. Tight hamstrings, glutes, or hip rotator muscles may be the culprits in low back pain; the stress of these tight muscles pulling on the pelvis can cause such pain. Also, the piriformis muscle deep in the buttock covers the sciatic nerve, a major nerve that feeds the leg. If this muscle is tight, it may clamp down on that nerve and send shooting pain (sciatica) down the buttocks and the back of the leg. For preventative medicine, make sure that you incorporate flexibility movements and stretching into your routine. Check out the dynamic warm-up in chapter 7.

BUTT LIFT

HIP EXTENSION

STABILITY BALL LEG CURL