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Build Powerful Legs and Glutes Burton

To build muscle mass on your legs, no exercise is more effective than the squat. This move forces you to move heavy weights while stabilising your body and involves a huge number of lower-body muscle fibres. For many people in Burton the squat can seem tricky, but it's worth practising to ensure perfect form.

Colossus Fitness Centre
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Beehive Industrial Estate
Blackpool

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020 74850607
241 Kentish Town Road
London

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Body Heat Gym
01883 342276
15A Raglan Precinct
Caterham

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Ellegance Ladies Only
01483 423653
98-99 Great George Street
Godalming

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Ultraflex Gym
01772 887999
Thorn Buildings
Preston

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12 The Rake Precinct
Wirral

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01953 451311
Bush House
Attleborough

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01200 426887
Chatburn Road
Clitheroe

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01983 405848
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Exeter

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Build Powerful Legs and Glutes

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The biggest muscles are in your body are in your legs and backside (glutes). In fact these areas contain half of your total muscle mass, but do you give them half of your workout time? Too many gym-goers relegate legs to occasional workout sessions, which explains the popularity of long shorts on the beach. But what's the point of having bulging biceps and a huge chest if they sit atop a pair of sparrow legs? A Men's Fitness survey discovered that the part of a man that women most liked to stare at is the bum, so you've no excuse for ignoring your lower half.

What's more, if you want to build big muscles in your upper half, you need to work the muscles of your lower half. The reason is that the leg muscles are so large that training them creates a huge hormonal surge in your body that affects all your muscles, which means doing squats can actually help you to build your biceps.

The main muscles on the front of your thighs are the quadriceps. As the name suggests, they are made up of four heads that help to straighten your knee and stabilise your kneecap. On the back of your thighs the hamstrings are mainly concerned with extending your hips and flexing your knee. Together, your quads and hams work with your glutes every time you go from a sitting to a standing position.

To build muscle mass on your legs, no exercise is more effective than the squat. This move forces you to move heavy weights while stabilising your body and involves a huge number of lower-body muscle fibres. For many people the squat can seem tricky, but it's worth practising to ensure perfect form. Once you've got it, it will form the cornerstone of your muscle-building workouts. Using a Smith machine can help to stabilise your body if you are worried about maintaining good form with heavy weights, but it should not be seen as a replacement for good squat technique.

Having said that, as always you should do as wide a variety of leg exercises as possible to keep your muscles guessing - and growing.

Squat
Smith squat
Front squat
Dumb-bell step-up
Lunge
Lateral lunge
Bulgarian split squat
Romanian deadlift
Swiss ball leg curl
Standing calf raise

Build powerful legs and glutes

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