Most people go in for sports not with the dream of becoming professional athletes and receiving medals, but to stay strong, resilient, have an athletic figure, and stay healthy and young longer. Choosing various types training, attention should be paid to the biceps of the thighs. This muscle group is less exposed to stress than others due to sedentary work and an inactive lifestyle.
Performing exercises on specific parts of the body will help a woman get rid of cellulite and tighten her skin. It is permissible to carry out separately or include it in a complex type of training.
- Classes cannot be started without preparing the muscles for the main load. Spend 5 minutes warming up with aerobic exercise. This includes running, jumping rope, and walking up stairs.
- Exercises for the back of the thigh are repeated 15-20 times with breaks between sets of 30 seconds. It's better to start with 1-2 approaches. Gradually the amount is shown to be increased. If severe pain begins during exercise, the activity is interrupted to avoid injury.
- For training, choose special comfortable clothes and shoes. It is better to choose sportswear from cutting-edge synthetic fabrics. This one stretches well and removes moisture. Shoes are chosen that are breathable, lightweight, designed to protect against injuries and reduce the load on the feet.
- In order for the training to be useful, you need to conduct classes 2-3 times a week. It is better to add lightweight elements to morning exercises, achieving maximum effect, keeping the body in good shape.
- The workout should end with stretching. Stretching improves blood flow, accelerates muscle recovery, and muscles become more elastic. Stretching helps the body relax after an intense workout.
Examples of simple and effective types of exercises
Exercises for the hamstrings are suitable for training at home. Special sports equipment is not required. In the absence of dumbbells, the exercise machine can be easily replaced with water bottles. To achieve maximum results and avoid injury, correct technique is important. After doing a short warm-up, start your workout.
Special exercises for the gym
Yoga for stretching the hamstrings
Grabbing the big toes. Stand straight, place your feet hip-width apart. Leaving your legs straight, pulling your knees in, bend forward. The head and body move as a single unit when moving. Two fingers of both hands (index and middle) grasp the toes pressed to the floor. At the same time, the fingers stretch upward. The body slowly rises until the arms are fully straightened. As you exhale, the chest and buttocks rise higher, creating a slight bend in the lower back. The muscles of the back of the leg contract. It is recommended to perform these movements several times.
Triangle pose. To perform, stand straight with your feet shoulder-width apart. Take a big step forward with your right foot. The torso leans sideways towards the leg so that the spine is stretched, but not arched. To relieve painful tension from the muscles, the front leg can be slightly bent.
Capture thumb legs. To perform this asana, lie on your back, straighten your legs, and place your feet against the wall. Right hand the toe of a similar foot is grabbed and it straightens. Exhaling, the foot reaches towards itself. You will feel a stretch in the back of your leg. After holding for 30 seconds, lower your leg. Do the same with the left leg.
Heron pose. It is carried out while sitting on the floor with your legs extended in front of you. Bend your left knee, pressing your buttock muscles to the floor, slightly tilt your pelvis forward. As you exhale, carefully begin lifting your right leg. The foot is pulled towards itself with a new exhalation, stronger until the biceps of the thigh are stretched to the limit. After holding the pose for a few minutes, lower your leg. Perform with the other leg.
Head to knee pose. The starting position is the same as the previous asana. One leg is straightened, the second bends at the knee, becomes as close as possible to the buttock, and lowers to the left on the floor. Rotate the pelvis to set the correct direction of movement, the body begins to twist forward towards the right leg. Hands bent at the elbows grasp the right foot. Continue reaching down until your forehead rests on your shin. Remain in the pose for one or several minutes, then change legs.
You should not constantly work in an intense mode, this will lead to overexertion and serious injuries. It is better to alternate heavy workouts with light ones.
Remember, to strengthen the back of the leg and give elasticity to the skin, you will have to train intensively, paying attention proper nutrition. To achieve greater results, it is useful to accompany your workouts with a massage course.
So ladies! Do you want to know about the most effective ways training the muscles of the legs and buttocks? Here's everything you need to create slender legs and a strong ass.
Most women, no matter how active they are in life, have stronger quadriceps muscles (quadriceps) than hamstrings and buttocks.
Typical training programs The load is emphasized on the lower part of the body, namely the quadriceps. In addition, your quadriceps are engaged every time you get up from a chair, armchair, sofa, climb the stairs, or simply get out of your car.
So it's not that uncommon for women to have stronger quadriceps muscles than hamstrings. In fact, the ideal hamstring to quadriceps H:Q strength ratio is 2:3. Those. your quadriceps are stronger than the back of your legs.
However, if the H:Q strength ratio changes towards Q and your quadriceps muscles become even stronger, then this imbalance is fraught not only from an aesthetic point of view, but also injury to the hamstrings and knee joint. And this is not the only risk for women.
Physiological differences such as increased joint laxity, increased estrogen levels, and anatomical differences in pelvic structure and lower alignment (Q angle) make women much more susceptible to knee injuries than men.
Let's dwell a little on what angle Q is.
The quadriceps force vector is oriented laterally relative to the joint line. This is due to the large cross-sectional area and potential of the lateral head of the quadriceps. Because there is an association between patellar pathology and excessive lateral motion, assessing the lateral tension of the quadriceps relative to the patella is an important clinical measurement. It is called the “quadriceps angle” or “Q angle.”
The Q angle is determined by a line running from the anterior superior ilium to the center of the patella, and from the center of the patella to the tibial tuberosity. Angle Q can be measured in a lying or standing position. The latter option is preferable, since the knee joint is in this state most of the time.
When measuring, make sure that the lower limb is under right angle to the line connecting the anterior superior iliac bones. The foot should be in a neutral position with respect to supination and pronation, and the hip should be in a neutral position with respect to medial and lateral rotation. Draw a line from the anterior superior iliac bone to the center of the patella, and then from there to the tibial tubercle. These two lines will form an angle, which is commonly called the Q angle.
Positive sign: normal value The Q angle in women is 13-18°, while smaller and larger values are considered a deviation from the norm and may indicate the risk of developing the patella in chondromalacia, as well as pathologies accompanied by its high position or abnormal movement.
Good news! Training the muscles that stabilize the knee joint may reduce the rate of injury seen in women. Not to mention, weak glutes and hamstrings can also cause flat butt syndrome or gluteal amnesia.
Although women are not always genetically predisposed to balanced leg muscles, this does not mean that everyone is stuck with it! By training your hamstrings and glutes, you can correct this imbalance and build beautiful, chiseled legs and round, strong butts.
If you know the lower half of your body needs some work, feel free to train your legs twice a week, focusing on the weaker leg muscles.
In the workouts below, you do not need to perform any isolation exercises for the quadriceps. They are sufficiently receiving a good load from the basics strength exercises such as squats and lunges.
Focus on training your glutes and hamstrings to increase their strength and symmetry in line with your quads.
Weight training
It’s better to train with light weights, because you don’t want to “pump up” So, when this thought creeps into your head, remember, muscles will never change and acquire the desired shape and size if they do not receive the necessary stimulus for growth.
And you've probably heard that the more muscle mass you gain, the more intensely you burn excess calories and subcutaneous fat, because your body will need a lot of energy to create muscle and maintain it in an anabolic state.
Workout with an emphasis on the hamstrings and buttocks.
Use this diagram in your regular workouts along with upper body work.
Rest between sets 60 seconds, between exercises 2 - 3 minutes.
Monday.
1. – 5 sets of 10 repetitions.
2. – 5 sets of 10 repetitions.
3. or perform in a glute machine – 5 sets of 10 repetitions (each leg)
4. – 5 sets of 10 repetitions.
5. – 5 sets of 10 repetitions.
Friday.
1. – 3 sets of 3 – 6 repetitions.
2. – 3 sets of 10 repetitions.
3. – 3 sets of 10 repetitions.
4. – 3 sets of 10 repetitions.
5. in Smith or perform in a glute machine - 3 sets of 10 repetitions.
Since you're working your legs twice a week and to help your muscles recover faster from workout to workout, supplement with amino acids and omega-3s.
During periods of heavy training, the body's natural supply of glutamine drops, leading to a weakened immune system and an increased risk of loss. muscle tissue.
Taking a daily dose of 20-30 g of glutamine as a supplement may help you recover faster and increase plasma glutamine concentrations.
Add 1000 mg of omega-3 to reduce muscle inflammation after a hard workout on Monday and be ready for Friday's workout with the same energy and intensity.
Deadlift on one leg. Although this exercise targets both the hamstrings and glutes, it also redistributes the load to the back extensors. So you can add this movement as an additional load to your back training day.
When working on the abductor/adductor machine, focus on keeping your knees in line with the balls of your feet.
Elastic, boldly raised buttocks and toned back of the thigh are the dream of most people who have complexes about excess fat at the back of the legs. All nutritional errors and lack of training are reflected in appearance rear. Sports load in combination with healthy eating and massage will help strengthen and make the back of the body beautiful.
MOTIVATION
Women find it more difficult to remove fat deposits from the back area of the body. There is a predisposition of the female body to the formation of reserves below the waist. Increased amounts of estrogen during puberty are responsible for excess fat in the thighs and buttocks. Even with intense training, this area is the last to lose ground.
The more developed a muscle group in the body is, the greater its effect on hormone levels. Physical activity increases the activity of glucagon, a fat-burning hormone. Intensively working out the back of the body will not only make the body beautiful, but also speed up the metabolism. A good metabolism makes unnecessary substances melt away body fat on the body. After all, the more developed the muscles, the more nutrition they need. A strong rear helps you avoid back and knee problems. Therefore, it is quite powerful for adding a workout column to your daily schedule.
Exercises for the back of the thigh are combined with working out. The main thing in training is execution technique. It gives the correct order and method of execution in order to avoid excessive muscle strain, microtrauma, severe pain and other troubles.
- The basic law of any workout is to warm up the muscles. Five minutes of jumping, running or any exercise will help your muscles tone up, become more elastic and accept the load without sprains or injuries.
- Comfortable clothing is required, and for some exercises it is better to wear sneakers.
- The effort is made while inhaling. Relaxation occurs as you exhale.
- You need to repeat the movement an average of 15 to 20 times. Rest is no more than 30 seconds. After which two more approaches are done. But on initial stage You shouldn’t get over yourself. Each subsequent workout should be a little more difficult, literally 1 or 2 repetitions.
- The last step in any workout should be stretching. Indeed, the next day after exercise, the back of the thigh hurts. Some yoga asanas immediately after exercise will reduce pain in strained muscles.
LUNCHES
This is the most famous exercise for the hamstrings. It perfectly removes excess fat and, thanks to stretching, tightens muscles. Its advantage is that it does not require any props or a trip to the gym. Lunges can be regular or more effective, with jumping. It is better to perform them in shoes to avoid foot bruising and slipping, which leads to muscle strain. The body must be kept straight. Initial position: legs together, arms down along the body. Starting with your right foot, lunge forward. Then a jump is made, during which you can help yourself by waving your arms. At the top point, the legs change places, and the landing occurs with a lunge on the other leg. Performing this exercise daily effectively removes fat from the back of the thighs and tone the entire body.
SQUATS
This simple movement in itself allows you to quickly tidy up your buttocks and thighs. If you perform squats on one leg, their effectiveness increases significantly. There are two types of exercise. One leg can simply be pressed against the body with your hands. Another option is called the “pistol” and is performed with the leg extended forward. The left leg is bent at the knee at the top and clasped with the arms. The supporting right leg should also be slightly bent.
You should perform 15 to 20 squats with a return to the starting position. The number of sets must be selected individually. The evaluation criterion will be muscle pain. Breaks between sets are not necessary, since the bent leg receives sufficient rest while the supporting leg works. If you have problems maintaining balance, you can lean on the wall with one hand, gradually moving on to squats without support.
DEADLIFT
This exercise is designed to pump up the rear area of the body. Muscle growth simply displaces excess fat. Performed while squatting on a stand. Hold a barbell in arms straight down. She shouldn't touch the floor. The legs are straightened at a slow pace. As soon as the bar is at knee level, the squat must be repeated. In this case, the entire load falls only on the legs, and the back remains flat. This exercise is performed 10 times in several passes.
To avoid the risk of sprains and injuries, classes should be done every other day. This will allow the muscles to recover. It is recommended to supplement this exercise with others. Girls should not take a projectile that is too heavy; ten kilograms will be enough. After two weeks, the effect of your efforts will become noticeable. Deadlift allows you to remove excess fat and quickly pump up the back of the thigh. The muscles of the posterior femoral surface will become strong and work at full strength. Then the load can be increased.
SWINGS USING DUMBBELLS
This exercise perfectly works the upper thighs and buttock muscles. Legs are wider than shoulder-width apart. The initial position of the dumbbell is in front of the chest, with arms extended forward. Bend down and place your hands with a dumbbell between your knees and under your buttocks. When straightening up, you need to place your arms again at chest level. There should be no delay at this point. You can set the rhythm with the help of breathing, as you inhale - your arms are in front of your chest, as you exhale - they go down. The results of your efforts will be visible after just a few workouts.
KING PULL
This movement does not cause overload and acts gradually. The criterion for correct execution will be the feeling of stretching in the back of the thigh. Standing with support on the right leg, bend the left one at the knee so that it is behind. The foot will be parallel to the back. The purpose of the exercise is to bend over with your fingers touching the floor and bending your supporting leg at the knee. Perform several times for each leg. You can bend your back slightly.
Here are some of the best loads for problem areas that remove fat deposits. This is not a complete list of possible exercises for the back of the body, including the buttocks and thigh muscles. But still, the main essence of training is motivation. If there is a desire and goal to make the body beautiful and healthy, then the effectiveness of the classes will be maximum.
The posterior group of thigh muscles differs in that in everyday life it is not exposed to various loads too often and fat accumulates faster in this part. But for those who decide to tighten their legs, make them stronger, the muscles of the back of the thigh will also require certain exercises.
Such exercises can be included in complex training legs or carried out separately. With their help, you can solve several problems at once: remove fat from the buttocks, overcome cellulite and pump up your legs in general. To achieve a more noticeable effect, exercises for the hamstrings require regular performance.
The back of the thigh can be worked out both in the gym and at home. We will try to highlight the most effective exercises for correcting the back of the thigh at home and in the gym.
How to pump up your hamstrings in the gym
To quickly remove excess fat, you need to feel each muscle that the training is aimed at. The back of the thigh includes three large muscles:
- biceps femoris (biceps femoris);
- semitendinosus muscle;
- semimembranosus muscle.
The main functions of these muscles are:
- knee flexion;
- extension of the hip joint;
- flexion of the shin.
The main exercises for the hamstrings are squats and lunges, but you can diversify them with the help of gym equipment.
1. Bench leg press in a hack machine.
- The press is performed while lying on the machine (it is important to use the back of the thigh when doing the press).
- Place your feet on the top of the platform, place your feet slightly wider than your shoulders, while your knees should remain parallel to each other.
- Presses are performed 20 times in 3 approaches. You can also perform a press with each leg separately, but the number of presses should be the same for each leg.
2. Leg bending on the simulator.
- Lie face down on the machine so that your knees do not touch the bench, but hang slightly (this will help avoid knee injury).
- Place the legs under the fastenings.
- We begin to slowly bend our legs before the roller touches the buttocks, then we also smoothly straighten our legs. It is important to ensure that the muscles are tense.
- Repetitions are performed 20 times with both legs. You can also pump up each leg separately (the main thing is to maintain the same number of repetitions on one and the other leg).
3. Exercises on the elliptical trainer.
The advantage of elliptical trainers is that you don’t need any special skills or technique to use them. On modern models Just enter the data (weight, age) and the simulator will show how effective the training was and also track changes in heart rate.
If necessary, you can increase the difficulty level to quickly remove excess fat. The machine perfectly works the back of the thigh, calves, front of the thigh and buttocks, and at the same time does not load the joints.
4. Squats with a barbell.
Squats with a barbell are the most popular exercise among people who are interested in building their own body, since it works well not only on the back of the thigh, but also on the buttocks, and removes excess fat.
Technique:
- Place your feet shoulder-width apart and place the barbell on your back, on the lower part of your trapezius.
- Perform a smooth squat, while your back should remain straight and your buttocks should fall slightly below your knees.
- Return to starting position.
5. Swings with a dumbbell.
Dumbbell swings also work the buttocks and all the core muscles, such as the obliques, rectus abdominis, hamstrings, etc.
- Place your feet shoulder-width apart, take a dumbbell and stand straight.
- Bend your knees slightly, bend over and swing the dumbbells down towards your groin, so that the dumbbell is between your legs at knee level.
- You immediately need to straighten your legs and straighten your body so that the dumbbell flies up to shoulder level by inertia.
- You should not hold the dumbbell at the top point, but immediately return to the starting position and do required quantity repetitions
Exercises for the back of the thigh at home
Exercises for home do not require special sports equipment, you may only need a mat. But it is worth remembering that home exercises should also be regular.
The following exercises are suitable for home, which will help pump up your legs and remove excess fat:
1. Bridge on the mat.
- Take the starting position: lie on the mat, legs bent at the knees so that the feet are completely on the surface of the mat, and the distance between them is slightly less than shoulder width.
- Using the muscles of the buttocks, you need to push your pelvis up, fix this position and bring your knees together.
- Spread your knees back and lower your pelvis without touching the floor. Repeat at least 50 times.
2. Leg raise while lying on your stomach.
- Starting position: lie on your stomach on the mat, arms bent at the elbows, hands under the chin.
- Tighten your buttock muscles and lift one leg up without bending it.
- Slowly return your leg down, but without touching the floor. Execute required quantity once on both legs alternately.
You can increase the load on this exercise by lifting your upper body with each leg lift, which will engage the entire back of your body.
3. Lunges.
- Take a step forward with one leg, while lowering your body so that your knee bends at a right angle.
- Stay in this position for a few seconds and return to the starting position. Perform an equal number of repetitions on one and the other leg.
4. Jumping lunges. This exercise is a variation of the classic lunge.
- Stand up straight, put your hands on your belt.
- Lunge forward with your foot, as with a normal lunge.
- Jump up, while changing legs in the air so that the other leg is at a right angle. Perform the required number of times on each leg.
5. Burpees.
The most difficult thing, but effective exercise for home use for tightening the front and back of the thigh, buttocks, pectoral muscles, as well as core muscles. The main thing is to complete all stages of the exercise at the fastest possible pace and then excess fat can be removed faster.
- Take the starting position: stand straight, put your hands on your belt.
- Do a squat with your hands on the floor.
- Move your legs back and get into a push-up position.
- Perform a push-up and immediately return your legs back to the squat position.
- From the squat, jump as high as possible, while clapping your hands above your head.
If a girl wants to give her legs and buttocks a beautiful shape, then she should work on all muscle groups. Exercises for the back of the thigh help get rid of excess fat in this area, cellulite, and to perform them, part of the workout is allocated on specialized exercise machines. You can use these muscle groups as part of a basic movement (multiple joints) or isolated (specific work). Below are popular options on how to pump up the back of the thigh.
Hamstring muscles
The anatomy of this part of the leg is in some ways similar to the arm. For example, the hamstring muscles are also called biceps or biceps, but the leg does not have triceps. This is the largest group, which, as a rule, should be downloaded. Smaller groups (semitendinosus, semimembranosus) receive their share of the load when training the hips. The biceps of the leg is responsible for flexion knee joint and extension from a sitting position.
How to tighten your thighs
The goal for an athlete can be both to reduce fat deposits in this area and to build muscle mass. Some girls want to get rid of cellulite (which is especially noticeable here), while others have very thin legs naturally and want to give them shape. To tighten your hips, you need to regularly create an unusual load on them, which will directly affect the muscles. Will help you achieve your goal balanced diet, which will contain a minimum of calories and a lot of protein (a substance that is involved in building muscle tissue).
Exercises for the back of the thigh can be divided into basic and isolated. In the first case, the target muscle groups are involved together with others when performing the movement, in the second, only the biceps femoris muscle is specifically loaded. It is recommended to start training with basic ones and end with isolating ones to achieve maximum “load”.
How to pump up the back of the thigh
The choice of training method and type of exercise depends on the goal (lose weight or gain muscle mass). For example, you can pump up the back of the thigh by performing a small number of approaches with a large weight, but the muscle itself will not become larger. The muscle fibers will strengthen, become denser and the legs will be strong, beautifully shaped, but will not increase in size. If you do approaches with light weights but a high number of repetitions, the growth of muscle mass will accelerate. This option is suitable for girls who perform exercises for the back of the thigh in order to increase volume.
Exercises for the back of the thigh
Most of the movements can be done at home, but some can only be done on special machines. For example, hip flexion is very convenient to perform in gym. In a special exercise machine, you place your feet under a bolster and simply pull your heels toward your buttocks. The back surface of the thigh works purposefully, all other muscles are not involved. This is convenient for people who have injuries to the lower back, knees and cannot work with a vertical load. The most popular options for tightening the back of the thigh are described below.
Deadlift
This is one of the “great three” exercises, used by all athletes (men and women) to pump up their legs, back, and buttocks. The deadlift technique involves serious stress on the knees and lower back, so everything should be done correctly. Incorrect tilt of the body, arching in the back and there is a risk of injury. To do this you will need a barbell and a stand (you can do it without it, but it will be easier with it).
The weight of the projectile should be selected based on your physical fitness and condition. It is not recommended for girls to take more than 10 kg (the weight of pancakes without a bar). During squats, try to exclude your back and lower back from the work, and strain your legs. The technique is as follows:
- Starting position – stand on the stand and squat down. Take the barbell, but it should not touch the floor, arms are fully straightened.
- As you exhale, begin to straighten your legs (not your back), the bar should rise to the level of your knees, then inhale and lower again. Concentrate on keeping the tension on your hips only.
- Do 2-3 sets of ten repetitions each.
Such exercises will help strengthen not only the back surface, but also the quadriceps and lower back. Over time, you will be able to lift heavier weights (15-20 kg) to maximally load your muscles and gain more high efficiency from training. You will be able to notice a tangible result after such exercises after a month of alternating or daily workouts. The main condition is adherence to technique.
Dumbbell swing
This is an effective exercise that can be done at home. The dumbbell swing is performed at the end of the workout, after the basic movements. You will need one dumbbell, the weight is selected individually. The technique is as follows:
- Place your feet wider than your shoulders, grab the dumbbell with both hands, and stretch them down.
- Stand with your body slightly tilted forward, with a slight arch in your lower back. Direct the projectile between your legs so that it is under your buttocks at knee level, bend your legs.
- On the bend, straighten the body and return the dumbbell to its original position.
- The exercise helps to load the upper part of the biceps and buttocks. You will see noticeable results after just a few sessions.
Single leg squats
This very technically simple exercise can be successfully performed at home. You will need to stand against the wall so that you can hold on with one hand and have a fulcrum to maintain your balance. Squats on one leg have two options: with the leg fully straightened or with the knee bent. The exercise is performed as follows:
- Stand against a wall, shift your weight to your left leg (you will need to change them later), slightly bending your knee.
- You need to bend your right leg, raising your knee up. You can grab it with your free hand for convenience.
- Perform a squat on your left leg, going deep down and then return to the starting position.
- Do 1-15 repetitions for each leg.
- The exercise tightens and helps pump up the back of the thigh and buttocks.
King's deadlift
This movement can remove excess volume from the thigh. To do this you will not need any additional projectiles. 10-15 approaches are performed on each leg, the result is felt after 3-4 workouts, and there is a noticeable load on the muscles. The King deadlift technique is as follows:
- Shift your weight to your right leg and bend your left leg. You can point it backwards rather than forwards (as in the squats described above), the foot should be parallel to the back.
- Stretch your arms towards the floor, bend your back slightly.
- At the moment of bending the supporting leg, try to reach the floor with your fingers, you can touch it.
- Return to the starting stance.
Jumping Lunges
Combine this exercise with jumping to get greater efficiency and additional explosive load for the hamstrings. To complicate the exercise, people perform it on some kind of incline (hill or stairs). Jumping lunges are a popular technique for pumping up the biceps in the gym and at home. The technician is as follows:
- Initial position - legs together, arms along the body, back straight (always).
- Take a deep step forward with your foot (lunge).
- Take a jump and switch your legs.
- If you can't jump high, help yourself by waving your arms.
- Repeat 10 times on each leg.
Hamstring stretch
To burn fat and cellulite, you need not only to do aerobic exercise, reduce calories and train muscles, but also to stretch them. This will help relieve stress and fatigue after an intense workout. Hip stretch – important stage on the way to giving your legs beautiful shapes. There are not many options for adding elasticity to the muscles and they consist of reaching for socks. There are three ways to stretch your hamstrings:
- Sit on the floor, stretch your legs forward, try to keep your back straight and reach your toes with your hands. Make sure that there is no strong arching in your back; try to lie with your stomach on the front surface of your thigh, as in the photo below.
- The second option differs in that it is performed while standing. The same steps should be carried out, but in a vertical position.
- Another variation of a similar movement: stand at a table (or bench), throw one leg up on a hill and reach your toes with your hand.
Video: pumping the back of the thigh
