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Build Powerful Legs and Glutes Derbyshire

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

J J B Fitness Club
01332 294443
Derwent Parade
Derby

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Premier Health & Fitness Centre
0191 5675353
165-167 Hylton Road
Sunderland

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Stripes Fitness
01332 366011
Stores Road
Derby

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Erewash Mental Health Association
0115 9321329
Market Place
Ilkeston

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Harpers Fitness Clubs
0800 7314862
Crowtree Leisure Centre
Sunderland

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Marlbro Health & Fitness Club
0191 5810022
7-8 Vane Terrace
Seaham

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Woodlands Fitness Centre Ltd
01629 733123
29 Chatsworth Road
Matlock

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Body Talk Health & Fitness
0191 5879790
1 Cook Way
Peterlee

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Paulines Toning Tables
0191 5496865
194 Southwick Road
Sunderland

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The Gym
01332 716627
Cathedral Road
Derby

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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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