Back attacks - strong legs and tight buttocks

Currently, ordinary attacks, as well as back attacks, are very popular among female audience. However, to argue that the exercise was created only for this sex is wrong. The thing is that you can carry out the movement in two variations. Because of this back attacks can still be successfully used in training programs and for men.

Types of attacks

There are three main types of doing this exercise. The first is back attacks, in which only the weight of your body is used. However, this movement is carried out only by beginners. A little more experienced athletes use the second, the most common option - attacks with dumbbells. The third method is considered to be the most difficult, since instead of dumbbells for burdening a barbell is used. Naturally, it can hang the maximum possible load, while dumbbells exist only with a certain weight, and it may not be enough for already experienced athletes.

You can add that the second version of the exercise is most often used by girls, as the weight of dumbbells is smaller, but the third way is more often performed by men, since with the bar you can achieve maximum load on the muscles.

What muscles are involved in the exercise

Back attacks are considered the most effective tool for working on the gluteal muscles and the front of the thigh. Movement is aimed at maximum load in the areas where the middle and bottom quadriceps are located. In other words, it can be used to achieve high relief of the legs, and not for the development of their general muscle mass.

It should be noted that long attacks of the opposite type are used only by women. This is quite a reasonable explanation, which is that with a long drop, the peak of the load is due to the gluteus muscle. If you perform movement, but at the same time put your foot close to the body, then the load will shift towards quadriceps. So exercise is performed mostly by men.

However, in addition to these basic muscles, many other smaller, as well as synergizing, parts are involved in the movement. Synergists are those muscle groups that are included in the work as auxiliary and receive a minimum load. Reverse long attacks as synergists involve parts such as the muscles of the hip and soleus muscles.

Technique of execution

Back attacks with dumbbells, with a barbell or without weights at all, have a common technique for doing this exercise.

The first thing you need to do is decide whether to do with weighting or not. The position of the hands depends on this. If you take a dumbbell or barbell, then you need to stand in the same position as with standard squats.

The athlete is clearly located. In this case, the setting of his legs is different from the one used for squats. Reverse attacks require a narrow setting of the feet, approximately at the width of the pelvis. This is narrower than the width of the shoulders.

After that, the athlete must take a deep breath and begin to make an average long step back with either foot. It should be remembered that the leg, which is retracted, should gradually bend at the knee, and the athlete must crouch at this time.

The final phase of the exercise comes at a time when the shin of the working leg is in the vertical position, and the knee of the support is at a height of 10-15 cm above the floor.

In order to get up and return to the starting position, it is necessary to push off from the floor with the toe of the supporting leg, and transfer the entire load to the working side. After several attempts, good back attacks will begin.

Exhale an athlete is recommended at a time that is most difficult for him to do the exercise.

After completing all the items with one foot all the same is done by the second.

Nuances during the exercise

The first thing to remember about when doing the exercise is the right angle of the working leg. Crouching is deeper than traumatic, as it can damage the knee if the angle is more than 90 degrees.

It should be noted that for the correct and non-traumatic performance of this exercise, the athlete must have great flexibility in almost all muscles and joints located below the pelvis. In case there is no flexibility and stretching, it is better not to perform such movements, they can greatly damage health.