Exercises for Legs, Hips and glutes
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Bodybuilding is a sport that focuses on the development of lean muscle mass while shedding excess body fat. Bodybuilding enthusiasts need to undergo rigorous training session in order to acquire the body of their dreams such as flexibility exercises, strength exercises, weight training etc. It is a combination of the right kind of diet, rest and supplementation along with regular exercise that enables you to develop a well toned muscular body. There are various exercises that need to be performed during intense training sessions. The aim is to work all major muscle groups such as the chest muscles, abdominals, biceps , triceps and the lower body. There are various exercises for the legs, hips and glutes that enable enthusiasts to train different muscles for optimal gains.

Exercises for the lower body help develop powerful legs and give your body a good alignment , balance and improve the performance in other sports and activities as well.  It is essential for bodybuilding enthusiasts to pay attention to the lower body as well, in order to perform various activities such as jumping, running, walking, kicking, pushing etc. These exercises are also great for football players, hockey players, baseball players, runners etc. Progressive leg training exercises not only condition the leg muscles but also enable them to perform stronger movements with great precision. Exercises for the legs, hips and glutes help build stronger and muscular thighs and also stimulate faster muscle growth in the upper body. A more concentrated leg training enhances the development of the muscles of the chest, back, shoulders and arms.

Exercises for the legs, hips and glutes:

There are various exercise for training  the leg muscles which go a long way in augmenting the overall development of the body.

Barbell Squat: This is one of the most common exercises available for increasing muscle mass, strength and power in the lower body. It targets the glutes, hamstrings, lower back, adductors and hip flexors.

Position the bar across the upper part of the back resting it on the trapezius muscles. Then grip it firmly with both your hands almost double shoulder width apart. Keep your shoulder blades together and chest up while lifting the bar. Make sure that there is a normal curve in your lower back as you lift it. Position your feet shoulder width apart with toes at an angle of 30 degrees. Lower by bending the hips and then the knees.  Keep your head up and trunk erect and continue to descend until your thighs are parallel to the ground. Your knees should be aligned with your feel pointing in the direction of your toes. Hold for a count of one and push upwards to the starting position.

Dead Lift: This exercise works the glutes, quadriceps, hamstrings, hip flexors, lower back, adductors, Latissimus dorsi, trapezius, abdominals. If you have a history of chronic back pain you must not perform it.

Stand upright with feet shoulder width apart and knees slightly bent. Hold 2 dumbbells against your thighs. Exert force on your lower back to lower the dumbbells down your leg. Your back must remain flat with the lower back arched slightly inwards. Lower the weights only as far as your knees. Stand upright using your lower back, maintaining a flat back, bent knees and keeping your head upwards. The Romanian dead lift is a great exercise for increasing muscle mass, strength and endurance in the upper body as well as the lower body.

Leg Press: This targets the glutes, hamstrings and quadriceps. It is great for building the strength and muscle mass of the lower body. It is opted by individuals with a weak lower back. There is little involvement of the stabilizer muscles in this exercise which may weaken the spine and pelvis muscles. For reduced risk keep your lower back absolutely flattened against the support.

Sit on the leg press machine and in a seated, lying or inclined position with your back placed firmly against the padded support. Your feet must be positioned parallel and hip width apart with your heels flat against the base. Release the bars and extend your legs. Bend your legs slowly almost touching your chest and hold for a count of one. Return to the starting position and repeat. 

Leg Extension: This exercise targets the quads and plays a vital role in the development of the muscles of the  front thighs and the teardrop muscles that hold the knee.

Sit on the leg extension machine, adjusting it in a way that the back of your thighs are fully supported by the seat. Hook your feet under the foot pads and rest them on the lowest part of your shins, just above your ankles. Grip the sides of the seat or the handles on the sides of the machine to prevent your hips from lifting while you perform the exercise. Straighten your legs to full extension, providing full support of the back to your thighs and back in contact with the bench. Hold on for a count of two and then gradually return to the start and repeat.

Front Lunge: This targets the quadriceps, hamstrings and glutes. Place a bar across the back of your shoulders or hold a dumbbell in each hand on the sides of your body. The arms should be fully extended and the palms should face your body. Stand with feet shoulder width apart and toes pointed forwards. Take a huge stride forward with your right leg, bend the knee and lower your hips. Keep descending until your right thigh is parallel to the floor. Your knee should be at an angle of 90 degrees and your left leg should be 10-15 centimeters above the floor. Push hard with your right leg to return to the starting position and repeat with the other leg.