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