Build the body of your dreams: how to build legs and buttocks

Legendary bodybuilder Tom Platz was once referred to as the "legless closet" until he pumped up massive quads that made him go down in bodybuilding history as Mr. Legs. Of course, building such huge legs for yourself is not worth it, but you can pump them up to achieve the perfect figure. And for this it is necessary to strengthen the muscles of the legs and buttocks, and this must be done correctly. After all, such workouts are characterized by high injuries, warns a multiple bodybuilding champion, author of his own methodology and the book "How to build the body of your dreams." Yuri SPASOKUKOTSKY and explains how to build legs and buttocks.

Work on the mistakes that prevent you from pumping up your legs and achieving ideal figure

Male mistakes. Most men think that they only need to work on the biceps and chest, and do not work on the legs at all. But it is the legs that are the key to building a strong body. Without strengthening the muscles of the legs, it is impossible to perform weight exercises or deadlifts.

During leg training, especially when squatting, the press is strengthened, as it is subjected to a strong load.

• Beautiful legs can be pumped up by exercising one hour a week.
• Compulsory leg presses or squats with optimal weight for yourself.

Women's mistakes. Unlike men, women like to train their legs, but prefer light exercises. They are sure that heavy weight is contraindicated for them, and in fact the gluteal muscles need it. Otherwise, they are not processed.

• It is enough for women to train their legs two or three times a week.
• Mandatory squats, lunges, weight work.

Beginner's Guide: Where to start strengthening leg muscles

To  at the initial stage, it is necessary to strengthen the muscular corset, especially the muscles of the lower back and the press. To do this, it is good to perform forward bends with dumbbells in your hands.

• At this stage, it is not recommended to run — even without the weight — hyperextension (flexion of the body on a special simulator). Starting with them, you can injure your back, especially with a significant body weight.

After a few workouts with forward bends, you can move on to hyperextension. At first  — without additional weights and in partial amplitude — literally 10 cm. Deep forward bends are excluded.

And only after that you can move on to a full-fledged hyperextension: first — in full amplitude, then — with extra weight. And after 10–15 workouts, you can already squat with it.

The leg press requires good inner thigh muscle development. If they are poorly developed, then during the exercise the knees involuntarily come together, which threatens injury.

• Start your presses with a narrow stance while strengthening your inner thigh muscles with the help of information.

Lunges. If the weight is from 80 to 100 kg, then  at the initial stage of the training lunges — even with its own weight — contraindicated.  

• If you can't do without lunges, do them by holding on to some-

or a support, otherwise you can get an injury to the biceps femoris or even quadriceps.

Girls from the very beginning should do exercises with an emphasis on gluteal muscles. This will reduce the stress on the knees and help develop the female legs.

Safety. How to pump up leg muscles without injuring them

The most serious injuries occur during leg training. The spine and knee joint may be affected. Therefore, at first, you should not perform such exercises with weight as squats and deadlifts.

Many begin to do exercises with a lot of weight at the first trainings and as a result earn a hernia of the spine.

• For three months, perform a set of exercises aimed at strengthening the muscles of the lower back.
• Avoid weight squats and deadlifts.

Knee injury occurs when working with significant weight in full amplitude and when the knees go far forward beyond the line stop.

• If you have knee problems, avoid sissy squats, hacks, lunges

with knee forward.

The knees and spine can be injured when doing the leg press if it is performed at high amplitude and at high speed.

• By doing the lowering phase of the leg press slowly, you will be able to control the range of motion and avoid injury that can result from moving the platform down too fast.

Before doing heavy presses and squats, be sure to do a few "warm-up" exercises. sitting leg extension sets.