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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.

Gym In Motion
(560) 244-9078
64 Eaton Park Road, London
Palmers Green

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Clipstone Squash & Fitness Centre
01623 466290
Church Road
Mansfield

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Ulverston Fitness Centre
01229 584110
Priory Road
Ulverston

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Classic World Of Fitness Ltd
01254 600220
Montague Street
Blackburn

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Thermae Bath Spa
01225 331234
Hot Bath Street
Bath

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Bournemouth High Cliff Leisure Club
01202 294527
105 St. Michaels Road
Bournemouth

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Peak Physique
01482 327965
2-12 New Cleveland Street
Hull

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Muscle Tone Gym
0115 9490156
176A Derby Road
Nottingham

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Body & Mind
01227 766352
Canterbury High School
Canterbury

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Esporta
01934 410350
168 Locking Road
Weston Super Mare

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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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