How much: 3-4 sets of 10-15 repetitions. Sports Lunges ago "push" the bottom of the quadriceps that visually lengthens the hip, especially when viewed from the side. Keep in mind: the shorter the quadriceps, the less proportionate to look up. Also lunges back very effectively allocate your buttocks and inner muscles of the back of the thigh. Regularly practicing lunges back, you will improve stretching and soon will be able to easily take a longitudinal split, which is important for gymnasts, wrestlers, runners and football players. 3. Buttocks, back of thigh muscle and quadriceps / Formative exercise / A clear separation of the thigh muscles technique that a broad, stable platform or a bench at the knees.

Stand in front of her at a distance of 15-30 cm Feet on hips and knees slightly bent. Pull your belly and a little rotten in the back. Take the dumbbells and keep them on the sides. Experienced athletes can replace dumbbells barbell and hold it on his shoulders, as in the squat. But do not forget: in fact, and in another case, the weight should be relatively easy. Breathe, move the center of gravity on the right foot and left (the working leg) Step on the platform. Tighten your thigh muscles working legs and, leaning across her foot on the bench, repel his right foot from the floor, and set it to the left foot on the platform. Exhale. Breathe in and out, leaving his left foot on the platform, otshagnite right foot back on the floor.