In this exercise for the buttocks and the back of the thighs, your training tool is a normal chair. We show you how it works.
The special thing about this exercise
With one body movement you train buttocks and thighs at the same time. And also very effective.
You don't need to buy any exercise equipment to train the back of your thighs. Everyone has a simple chair without wheels at home. If this is not the case, you can also rest your legs on the couch or on a bench. Everything that is at knee height is suitable to support you in your hamstring training.
Make sure your back is stretched out nice and straight and not sagging. Tighten your thighs, buttocks and abdomen. This will increase the training effect even more.
This exercise is just perfect to incorporate into your daily routine. How about a little workout in front of the TV? Right after that you can lie down on the couch :)
Fact Box
| Fitness level: | medium |
| Muscles: | Buttocks and back of thighs |
| Equipment: | Armchair |
| Sweat Level: | medium |
| Training duration: | min. 30 seconds per pass |
Before we go
- Find a chair or other object without wheels
- If you don't have carpet, you should use an exercise mat
Exercise for buttocks and back of the thighs: how to do it
- Lie on your back
- Put your legs on the seat of the armchair
- Arms are flat on the floor - you can also cross them in front of your chest
- Now lift yourself off the floor with the strength of your thighs and buttocks
- Hold the position as long as possible
- Pause briefly and repeat the exercise as many times as you can
Our tip
If you are a total beginner, you should find a low chair or other low storage option. Otherwise, you might strain your back too much and get pain. Increase the height of your exercise equipment slowly.
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