{"id":20322,"date":"2026-11-14T07:30:00","date_gmt":"2026-11-14T10:30:00","guid":{"rendered":"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&#038;p=20322"},"modified":"2026-11-13T17:56:16","modified_gmt":"2026-11-13T20:56:16","slug":"exercicios-para-fortalecer-os-isquiotibiais","status":"publish","type":"web-story","link":"https:\/\/totalpass.com\/br\/blog\/web-stories\/exercicios-para-fortalecer-os-isquiotibiais\/","title":{"rendered":"4 exerc\u00edcios para fortalecer os isquiotibiais"},"content":{"rendered":"<p><html amp=\"\" lang=\"en\"><head><meta charSet=\"utf-8\"\/><meta name=\"viewport\" content=\"width=device-width,minimum-scale=1,initial-scale=1\"\/><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0.js\"><\/script><script async=\"\" src=\"https:\/\/cdn.ampproject.org\/v0\/amp-story-1.0.js\" custom-element=\"amp-story\"><\/script><link href=\"https:\/\/fonts.googleapis.com\/css2?display=swap&amp;family=Poppins%3Awght%40400%3B700\" rel=\"stylesheet\"\/><link 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margin-bottom: 16px;\n                text-align: center;\n              }<\/p>\n<p>              amp-story-audio-sticker {\n                height: 100%;\n              }<\/p>\n<p>              .audio-sticker {\n                font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Oxygen-Sans, Ubuntu, Cantarell, 'Helvetica Neue', sans-serif;\n              }\n              <\/style>\n<p><meta name=\"web-stories-replace-head-start\"\/><title>4 exerc\u00edcios para fortalecer os isquiotibiais <\/title><link rel=\"canonical\" href=\"https:\/\/totalpass.com\/br\/blog\/?post_type=web-story&amp;p=20322\"\/><meta name=\"web-stories-replace-head-end\"\/><\/head><body><amp-story standalone=\"\" publisher=\"Blog da TotalPass\" publisher-logo-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2025\/07\/cropped-Avatar_Instagram_TotalPass-1.png\" title=\"4 exerc\u00edcios para fortalecer os isquiotibiais \" poster-portrait-src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/cropped-Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-scaled-1.jpg\"><amp-story-page id=\"f2654c13-35e5-4c54-9793-bf9f868e1754\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#282b2e\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-48c956b7-72c9-4aba-ab28-f70ec15d2e55\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-scaled.jpg\" alt=\"Gemini_Generated_Image_s7fvjgs7fvjgs7fv (1)\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_s7fvjgs7fvjgs7fv-1-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:10.92233%;top:72.97735%;width:78.39806%;height:12.78317%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-84cf9b98-53de-42a6-ad02-08bdbd970ddb\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.9287925696594427% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.1;text-align:left;padding:1.238390092879257% 2.476780185758514%;color:#000000\"><span><span style=\"font-weight: 700\">4 EXERC\u00cdCIOS PARA FORTALECER OS ISQUIOTIBIAIS&nbsp;<\/span><br \/>\nConfira &gt;&gt;&gt;<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"ae577c1a-3ad9-4b80-b6e2-b63d627fa35e\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#293033\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-a6725be5-6457-4221-b6df-dfcc1fffe974\">\n<div style=\"position:absolute;width:100%;height:100.76977%;left:0%;top:-0.38488%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-scaled.jpg\" alt=\"Gemini_Generated_Image_6kuokh6kuokh6kuo (1)\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-scaled.jpg 1429w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-1143x2048.jpg 1143w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-857x1536.jpg 857w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-768x1376.jpg 768w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-572x1024.jpg 572w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-167x300.jpg 167w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/Gemini_Generated_Image_6kuokh6kuokh6kuo-1-150x269.jpg 150w\" sizes=\"(min-width: 1024px) 45vh, 100vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.16505%;top:56.31068%;width:76.69903%;height:43.68932%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-aec767cd-188f-4614-bbb3-f296a883e40b\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31645569620253167% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2658227848101267% 2.5316455696202533%;color:#000000\"><span><span style=\"font-weight: 700\">1 &#8211; STIFF&nbsp;<\/span><\/p>\n<p>\u2013 Afaste os p\u00e9s na largura do quadril;<br \/>\n\u2013 Segure a barra \u00e0 frente do corpo;<br \/>\n\u2013 Incline o tronco, levando o quadril para tr\u00e1s;<br \/>\n\u2013 Retorne \u00e0 posi\u00e7\u00e3o inicial, contraindo os gl\u00fateos.<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><\/amp-story-page><amp-story-page id=\"6815f075-4dea-474d-b0a1-e41c0e80ccac\" auto-advance-after=\"7s\"><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\" style=\"background-color:#1d2121\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:0;top:-9.25926%;width:100%;height:118.51852%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0\" class=\"mask\" id=\"el-763363f0-e971-4b66-9ded-a9cadd670455\">\n<div style=\"position:absolute;width:118.57778%;height:100%;left:-9.28889%;top:0%\" data-leaf-element=\"true\"><amp-img layout=\"fill\" src=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/shutterstock_2111752103.jpg\" alt=\"Male,Bodybuilder,Working,Out,On,Fitness,Equipment\" srcSet=\"https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/shutterstock_2111752103.jpg 667w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/shutterstock_2111752103-200x300.jpg 200w,https:\/\/totalpass.com\/wp-content\/uploads\/2026\/11\/shutterstock_2111752103-150x225.jpg 150w\" sizes=\"(min-width: 1024px) 53vh, 119vw\" disable-inline-width=\"true\"><\/amp-img><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-grid-layer template=\"vertical\" aspect-ratio=\"412:618\" class=\"grid-layer\"><\/p>\n<div class=\"page-fullbleed-area\">\n<div class=\"page-safe-area\">\n<div style=\"position:absolute;pointer-events:none;left:11.65049%;top:72.49191%;width:76.45631%;height:14.40129%;opacity:1\">\n<div style=\"pointer-events:initial;width:100%;height:100%;display:block;position:absolute;top:0;left:0;z-index:0;background-clip:content-box;background-color:rgba(196,196,196,0.8)\" id=\"el-4ce55480-9fea-426e-90d1-620cd1c1bf17\">\n<h1 class=\"fill text-wrapper\" style=\"white-space:pre-line;overflow-wrap:break-word;word-break:break-word;margin:0.31746031746031744% 0;font-family:&quot;Poppins&quot;,sans-serif;font-size:0.323625em;line-height:1.3;text-align:left;padding:1.2698412698412698% 2.5396825396825395%;color:#000000\"><span><span style=\"font-weight: 700\">Quer aprender outros tr\u00eas exerc\u00edcios? <\/span>Confira o conte\u00fado completo!<\/span><\/h1>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p><\/amp-story-grid-layer><amp-story-page-outlink layout=\"nodisplay\" 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Confira algumas sugest\u00f5es de exerc\u00edcios para incluir no seu treino. 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