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Build Powerful Legs and Glutes Durham

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

Tone It
0191 5844848
35A Newbottle Street
Houghton Le Spring

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Healthlands Clubs
0191 3844334
Finchale Road
Durham

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Bodytalk Health & Fitness Mayford House
01609 761678
17 East Road
Northallerton

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Otium Health & Leisure
01642 333170
Thistle Hotel, Fry Street, Middlesbrough
Middlesbrough

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Teeside Park Springs
01642 606888
Teesside Park Drive
Stockton On Tees

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Bannatyne'S Health Club
0191 3883344
Riverside
Chester Le Street

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Blackwell Grange Leisure Club
01325 509900
Grange Road
Darlington

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Flexit Body Building Gym
0191 5846886
61 Newbottle Street
Houghton Le Spring

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Grant'S Gym
01388 602887
Maude Terrace
Bishop Auckland

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Omega Health Club
01642 300833
Church Lane
Middlesbrough

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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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