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Build Powerful Legs and Glutes Clydebank

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 Clydebank the squat can seem tricky, but it's worth practising to ensure perfect form.

One Life Gym
01506 416118
1 Simpson Parkway
Livingston

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Curves Gym
0141 7788999
7 Causewayside Street
Glasgow

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Joseys
01349 884455
42 High Street
Alness

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Health Services
01324 827400
Denny Health Centre
Denny

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Tractus Health Club
0141 3540225
13 Woodlands Terrace
Glasgow

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The Club
0131 5554578
44 West Bowling Green Street
Edinburgh

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Slim Images
01224 211881
220 Hardgate
Aberdeen

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Radio City Association
01505 685700
1 Bridgend
Kilbirnie

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Callanetics Studio Fife
01383 737007
Canmore House
Dunfermline

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Tone Zone Health & Fitness Club
01324 876192
8 York Arcade
Grangemouth

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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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