hamstrings.inner thighs?

Question

hey. It's been hard for me to build up my hamstrings and inner thighs. I was wondering whether anyone could tell me (from experience)the most effective exercises for these areas?without any equipment whatsoever?

Answer 1

Inner thighs are easy to build with a simple variation on the standard squat: The sumo squat.

To do the sumo squat, simple go much wider with your stance than on a normal squat. Point your toes out slightly as well. The wide stance will allow you to go much deeper on the squat (in some cases past parallel) and will emphasize your inner thighs more. The plie also can help you with this. For some ideas and variations (including instructions on how to do the Sumo and Plie), go here:

http://www.bodybuilding.com/fun/likness23.htm

Hamstrings can be more challenging to work, because you have to focus carefully on form to isolate them during most leg exercises. This is even more challenging if you aren't as flexible through the hams as you'd like to be. The best hamstring exercises are stiff-legged/Romanian deadlifts, which can be performed with both a barbell and dumbbells.

- Stiff-Legged Deadlifts: http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html
- Dumbbell Variation: http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html

Lunges can also help in this area, and they build additional functional strength and balance as well (especially when you do the walking lunge variation.) They're also great for building better glutes.

- Dumbbell Lunge: http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

- Walking Lunge: http://www.exrx.net/WeightExercises/Quadriceps/DBWalkingLunge.html

Best of luck!

Answer 2

hey, hamstrings are hard to work on without any equipment, but squating does help, but not well. i really cant think of anything for hamstrings. for the thighs try sumo (plié) squats. turn your feet to the side rather than straight out. search the internet for pics and stuff. good luck

Answer 3

I tonned my hamstrings and quads by doing lots and lots of squats. I play goalie so when you star in the position for long periods of time it really helps to shape up the hamstrings and quad areas

Answer 4

in the event that they're muscular... I dont like genuine fat thighs. I dont recommendations in the event that they arent muscular, yet when I smack one and it ripples for 15 seconds, that aint cool. I dont wanna see a woman with twiggy legs. no longer into stick figures.