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Build Powerful Legs and Glutes Milton Keynes

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

Heavenly Bodies
0161 6209999
639 Ripponden Road
Oldham

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Devonshire Health & Racquet Club Plymouth Ltd
01752 237000
10 Plymbridge Lane
Plymouth

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Dragons Health Club
01923 840214
Chestnut Avenue
Northwood

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David Lloyd Leisure Plc
0161 4917400
Royal Cresent
Cheadle

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Junction One Fitness Centre
0121 5800777
28-32 High Street
West Bromwich

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Intercontinental Hotels Group Plc
01753 410100
67 Alma Road
Windsor

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Premier Fitness Ltd
(012) 763-8777
White Hart Parade
Camberley

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Crystal Palace National Sports Centre
020 87780131
Jubilee Stand
London

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Unique Bodies
01865 247716
Meadow Lane
Oxford

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Lifespan Health Club
0191 4179995
Spout Lane
Washington

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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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