Shape Your Legs, Tone Your Butt and Build Strength
Shape your legs, tone your butt and build functional strength. A lean, ripped lower body is a sure sign that you
are fit and strong - and something that every lifter - new and old wants to develop. Getting defined quadriceps and
hamstrings, along with a lean butt is easier said that done.
Luckily, there are a few simple exercises you can work into your routine that will help build strong legs. Read on to learn these tips
First, in order to understand how to build leg and glute strength, you need to learn the basic anatomy of the
region. Knowing what actions target each muscle and what each muscle does is critical to developing strong and
There are many different muscles of the leg, but they can generally be broken into five categories: the
quadriceps, the hamstrings, the glutes, the hip flexors, and the muscles of the calf. The quadriceps are perhaps
the biggest muscles of the legs. The are responsible for extending the knee, and are (not surprisingly) essential
for activities like walking, running and biking.
The hamstring and glute muscles function to contract your knee and stabilize your pelvis. Hip flexors are
responsible for raising the femur and stabilizing the hip joint; calf muscles extend and contract your foot and
stabilize the knee joint.
Building strength in your legs and working these five muscle groups can be accomplished by performing a variety
of different exercises. Some of the more effective ones are: squats, deadlifts, box jumps, leg presses, leg
extensions, leg curls, standing calf raises and seated calf raises.
Combining these into a routine is largely dependent on your preferences and goals, however it is recommended
that you start with compound exercises like the squat or deadlift and finish with isolation exercises like leg
curls and leg extensions.
Perhaps one of the best exercises for overall leg development is the barbell squat. This exercise works many
different muscles at the same time and can be used to lift a large amount of weight. For an effective squat
routine, aim to squat at least twice a week. The first day, perform 5 set of 5 reps with your 5 rep max.
On the second day, do the same but increase the weight by 5 pounds. Don’t worry if you aren’t able to complete
all 5 reps - just keep training with that weight until you can complete the required reps. Increase your weight
like this until you plateau.
Add the above exercises into your routine to really blast your legs. Completing 4-5 exercises per workout will
be critical to your leg development. In addition to your training, it is important to realize that a defined butt
and thigh will only occur if you have a low body fat percentage. To get a low body fat percentage your diet needs
to be on point.
Figure out your daily caloric intake and make a meal plan based off complex carbohydrates, protein and healthy
fats. Working hard in the gym and in the kitchen will ensure you get those strong, lean legs everyone desires.
Hopefully this article has given you some ideas to incorporate into your workouts as well as shown you the value of
squats. Work hard, be consistent, always challenge yourself, and you will see results in no time!
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