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Legs, Hips and Glutes



Strong, powerful legs give your body good symmetry, balancing the development of the upper body, and facilitating good performance in other sports.
Building a good foundation of strength in the lower body is important in all sports that require running, jumping, lifting, kicking and pushing. Hip and leg extension play a major role in:

  • Running - as seen in athletics, football and rugby.
  • Jumping - as seen in volleyball and netball.
  • Kicking - as seen in football and the martial arts.

Intense leg training not only helps build strong muscular thighs but also stimulates faster muscle growth in the upper body. In other words, the more intense the leg training, the greater the development of the chest, back, shoulders and arms. This is because intense leg training (with weights equivalent to 1 Rep Max) stimulates the release of anabolic hormones - namely testosterone and growth hormone - which in turn improve whole­body muscle growth.

Training legs with high intensity will also elevate your heart rate and this, together with the resulting muscle mass increase, will allow you to burn fat more efficiently.

Exercises for your Legs, Hips and Glutes Workouts.

  • Barbell Squat.
  • Dead Lift.
  • Leg Press.
  • Leg Extention.
  • Front Lunge (dumbbell or barbell).
  • Reverse Lunge.
  • Lying Leg Curl.
  • Straight-leg Dead Lift.
  • Standing Calf Raise.
  • One-leg Dumbbell Calf Raise.
  • Leg Press Machine Calf Press.
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