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Build Powerful Legs and Glutes Middlesex

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

The Good Health Club
01992 440255
39 Chaucer Way
Hoddesdon

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Shapers Health Studio
01784 240182
64 Church Road
Ashford

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L A Fitness Plc
020 85688844
Swan Street
Isleworth

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Riverside Club
01923 848000
18 Ducks Hill Road
Northwood

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Holmes Place Health Clubs
01932 755755
The Avenue
Sunbury On Thames

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Golds Gym
020 89016161
Sheepcote Road
Harrow

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Sacha Health Club Steam & Sauna
020 89330577
387 Alexandra Avenue
Harrow

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Body Fit Health & Fitness Club
01992 637736
269A Bridge Court
Waltham Cross

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Jealous Health Club Group
020 88936882
8 Windmill Avenue
Southall

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Fitness First
01895 209870
1 High Street
Uxbridge

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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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