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Build Powerful Legs and Glutes Kent

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

Bannatynes
01303 270888
Folkestone Enterprise Centre Shearway Business Park
Folkestone

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Bodymission Health Club
01892 837616
Orchard Brook
Tonbridge

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Fit Force Studio
01843 290212
Hartsdown Park
Margate

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Old Rectory Health & Fitness Club
01622 727779
The Old Rectory
Maidstone

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Tonics Fitness Centre
01795 423090
Broadoak Road
Sittingbourne

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Contours Fitness Studio
01233 625801
Tannery Lane
Ashford

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Metropolitan Club
01233 624439
Simone Weil Avenue
Ashford

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Axis Maidstone Ltd
01622 681987
Mill Meadow
Maidstone

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Herbal Health & Nutrition
01732 850938
Four Seasons
Tonbridge

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Balance Spa & Health Club
01304 853683
Reach Road
Dover

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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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