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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.

Muscles Health & Fitness Centre
0121 5207020
28 High Street
Tipton

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Health & Fitness Club
01279 307300
Hammarskjold Road
Harlow

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Fitta Bodies Gymnasium
01284 723222
Hilltop House
Bury St Edmunds

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Legends
01270 656868
Sunnybank Road
Crewe

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Powerhouse Gymnasium
0115 9404104
93 Carlton Hill
Nottingham

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01434 220822
Foundry Yard
Hexham

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Fitness League Exercise Classes
01993 882350
Lansdown
Cheltenham

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Muscle Fx Power & Fitness Studio
020 86497769
68-74 Church Street
Croydon

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Henley Health Club
01304 205080
Waterloo Cr
Dover

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L A Fitness
01483 458811
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Guildford

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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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