Rear slot: bodybuilding | Magicfit

The rear crack: an essential exercise to strengthen the legs

Strength training is a vast and varied area, which offers a multitude of exercises to hit several muscle groups. Among these exercises, the rear crack is distinguished by its effectiveness to strengthen the legs improving balance and stability.

In this article, we will explore the advantages of the rear crack in depth, such as performing it correctly, advice to integrate it into the driving routine, as well as current variations and errors to avoid.

What is the rear crack?

The rear crack is a movement of bodybuilding which consists in supporting one leg as it bends the other leg. This exercise mainly requires the muscles of the thighs (quadriceps and rear muscles of the thigh), buttocks and calves.

Unlike the front crack, which can put more pressure on the knees, the rear crack is generally considered softer for the joints, making it an ideal choice for many practitioners, including those that recover from an accident.

The advantages of the rear crack

1. Muscle strengthening : The rear crack is aimed at quadriceps, legs and buttocks, contributing to the harmonious muscle development of the legs. This muscle activation is essential for athletes who practice sports involving sprints, jumps or changes of direction.
2. Improved balance and coordination : By exercising a certain stability during movement, the rear crack helps to strengthen the stabilizing muscles, which is essential to avoid injuries. A good balance is crucial not only for bodybuilding, but also for other sports activities and even for daily tasks.
3. Greater flexibility : This exercise allows you to stretch the leg muscles, in particular the hip flexors, which can improve the size of the movement and reduce the risk of injuries. Better flexibility can also contribute to a better posture.
4. Variety of training : The rear crack can be made with or without weight, which allows you to adapt the intensity according to the physical form level. You can also experiment with several corners and positions to hit the muscles in various ways.
5. Functional preparation : The rear slots imitate daily movements, such as climbing for the stairs or hands behind, which makes them particularly useful for developing a functional force.

How to perform the rear crack correctly?

Steps to follow:

1. Starting position : Wait, your feet away from the width of the hips. Keep your shoulders straight and relaxed. You can put your hands on your hips or in front of you to keep your balance.
2. Movement : Take a step back with one leg, bending the knee of the rear leg until it is almost parallel to the ground. The front knee must remain above the ankle to avoid excessive pressure on the joint. Remember to keep your chest straight and look at you in front of you.
3. Back to the initial position : Push on the heel of the front leg to return to the starting position. Repeat with the other leg. Try to maintain a fluid and controlled rhythm during the exercise.
4. Breathing : Inspires downhill and exhale goes back. Adequate breathing helps to maintain concentration and stability.

Additional advice:

• Take : To master the technique, take weightless. Once you feel comfortable with the movement, you can add dumbbells or a bar to increase the intensity.

• Preliminary heating : Before starting the session, perform an appropriate warm to prepare the muscles and joints. Mobility exercises aim at the hips and legs can be particularly useful.

• Use mirrors : Practice in front of a mirror to correct the posture if necessary. This helps you make sure to maintain correct alignment during exercise.

Integrate the rear crack into the routine

The rear crack can be integrated into different types of training programs, both for bodybuilding, cardio or even yoga.

Here are some suggestions:

• Training legs : Add a series of cracks back to the routine of the legs, combining them with additional exercises such as squats, earth screws and legs of the legs. This allows you to create a complete training that aims at all leg muscles.

• Circuit training : Integrate the rear cracks into a circuit with other body weight exercises, such as pumps, buretti and scoreboards for the complete transmission of the body. This will allow you to increase heart rate while strengthening muscles.