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Flavia Del Monte

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Women who want to create a beautiful backside should focus on these four key exercises on a regular basis. The hamstrings cross and move around two joints - the hip and the knee. Hamstrings play an important role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.

Women who want to create a beautiful backside should focus on these four key exercises on a regular basis. The hamstrings cross and move around two joints - the hip and the knee. Hamstrings play an important role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk. In walking, they are most important as an antagonist to the quadriceps in the deceleration of knee extension.

Four Top Exercises for Women for Hamstrings:

Not one muscle works on its own. The body cannot “isolate” a muscle. The body functions as one unit and there are no exercises for women that are solely using only one muscle. Whenever you are standing you are using a lot of muscles and when you transition to sitting down and you take a lot of muscles out of the equation such as your gluts.

Leg curl

Facing bench, stand between bench and lever pads. Lie parallel on the bench with knees just beyond edge of bench and lower legs under lever pads. Grasp handles. Raise lever pad to back of thighs by flexing knees. Lower lever pads until knees are straight. Repeat.

When doing leg curls in important to note that you will have to lift a lot lighter than you are used to by doing but the result will be 3x faster and better results. When performing this exercise you need to engage the abdomen which takes out the use of the lower back and will isolate the hamstrings more. Remember to keep your pelvis on the bench as soon as you are lifting in order to engage the lower back. Try to lift thighs right off the bench while engaging your abdomen and feel how much more work your hamstrings are doing. Make sure to flex your feet so you take out the calve muscle doing a lot of the work. Make sure to get a good range of motion, all the way to touch your butt and all the way back until straight.

Stiff Leg Deadlifts

Start with a shoulder-width stance and use an overhand grip set just outside the legs. Stick your chest out and retract the shoulder blades while maintaining natural curves in the spine. Initiate the movement by pushing the hips backward. The knees will naturally bend as you descend and the shins should remain vertical. Make sure to keep the bar close to the body and the back flat, which will minimize the risk of injury.

Keep the arms straight throughout the movement. If you're doing it right, you'll feel it in your hamstrings. For most people, the bar will just cross the knees before the back loses form. At this point, it's time to reverse the movement and come back up. Don't allow the back to round and don't hyperextend the spine at the top of the movement. In other words, stand tall at the top, but don't lean backwards, Use light loads, keep the bar close to your body, abs tight.

Wide-legged Squat

Position the bar in the squat rack about three inches below the upper shoulder area. Place hands evenly spaced on the bar and place bar comfortably across lower trapezius area.

Push weight up using legs, not back. Walk weight out. Place feet wide apart and point toes outward. Keep head up and chest out. Arch back. Slowly bend knees while keeping hips under the bar and torso erect (do not bend the back). Sit into position by pushing back with the glutes. Lower just below parallel, while controlling the weight and keeping tension on the leg muscles. At bottom of movement, push bar up with feet and hips while breathing out forcefully. Repeat.


Stand with right foot forward, left foot back about 3 feet apart. Hold weights in each hand if desired and bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward. Keep the torso straight and abs in as you push through the front heel and back to starting position. Don't lock the knees at the top of the movement. Perform 1-3 sets of 8-16 reps according to your workout.

To emphasize your hamstrings and glutes, take wider steps. Push up through the heel and keep your chest up looking directly ahead at all times. Engage your abs and come as low in the lunge as is comfortable.

When choosing exercises for women, it is always best to choose ones that provide the best and faster results so you don’t waste your time in your workouts. These four key back exercises for a beautiful back will prove the results you are looking for and in a timely manner.

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Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist and the creator of Full-Body-Licious. You can read more about her training programs, nutrition advice and great butt workouts on her female fitness blog. Visit for more information.
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MLA Style Citation:
Monte, Del Flavia "Four Great Exercises to Create a Cute Backside." Four Great Exercises to Create a Cute Backside. 11 Jun. 2014 24 Jun. 2018 <>.
APA Style Citation:
Monte, Del Flavia (2014, June 11). Four Great Exercises to Create a Cute Backside. Retrieved June 24, 2018, from
Chicago Style Citation:
Monte, Del Flavia "Four Great Exercises to Create a Cute Backside." Four Great Exercises to Create a Cute Backside
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