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The basic
mass building exercise for quadriceps and gluteals is squats - an
exercise you will find in every program from beginning to competition
and one which every great bodybuilder has learned to rely on. Squats
have a complicated mechanical effect on the body.
As you begin
the squat, the thighs bear most of the effort; the farther down you go,
the more the stress is transferred to the hamstrings; at the bottom of
the movement, the buttocks take up a larger proportion of the strain.
Squats may be more or less effective depending on an individual's
particular proportions. Sometimes exercises like front squats are also
needed to more directly work the quadriceps and lessen the involvement
of the lower back muscles.
Heavy leg
presses also contribute to building massive thighs and glutes. Leg
extensions, which isolate the quadriceps themselves, are not considered
a mass-building movement.
Good muscle
separation and definition obviously cannot be achieved unless you diet
to severely reduce your body fat. But it takes more than just diet - you
also need to work your thighs with exercises like leg extensions, lunges
and leg curls. Including hack squats in your workouts also helps give
you ultimate hardness and definition. (Squats and lunges actually work
the hamstrings to some degree, too !)
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