How to grow legs?
Having thin legs can be frustrating, even complex when the rest of the body is more developed. Here are the keys to getting bigger legs and getting the body you’ve been wanting for so long.
Exercises to grow legs at the gym
Keep this in mind: for your thighs to develop properly, you will have to work hard. From the start, you will have to perform very sustained sessions in the weight room or fitness room to gain weight and thicken your skinny legs .
Here are 3 exercises that will allow you to increase your thigh circumference:
1-The squat or the leg press
Practice the squat with a barbell. Place it behind your neck directly on your trapezius muscles. Then, bend your legs, being careful to keep your back straight. Go back up by pushing well on the heels then start again.
The squat is an exercise that can be difficult to master at first. This is why you can opt instead for the leg press in which you will have a more comfortable position. To be effective, do 5 sets of 12 repetitions of these targeted thigh exercises several times a week.
2- Le Leg extension
This is an isolation exercise that will allow you to target the front of the thigh. Get into the machine, place the sleeves in front of your shins and load up with the weights you want. Then, lift the sleeves by straightening the legs and then return to the starting position. We advise you to do 3 sets of 15 repetitions several times a week.
3- Le leg curl ischio
This exercise is designed to strengthen the back of your thigh. Lie on the machine and place the sleeves behind your heels. Then, bring your feet back towards your buttocks by bending your leg and return to the starting position. Do 3 sets of 12 reps.
Targeted exercises to grow thighs at home
1- The leg squat
At home, it is very likely that you do not have the same equipment as at the gym. The squat on one leg can therefore be a very good alternative. All you have to do is lift one leg and stretch it out in front of you, then bend the other leg to lower it as low as possible. Then you have to go back up and then start again.
This exercise is very simple and can be done anywhere. To see results, do 6 sets of 12 reps, 3 times a week.
2- Extension jumps
Also very simple but perfect exercise to fine tune your thigh workout. It involves bending your legs and then jumping as high as possible by pushing on tiptoe. Then land on your tiptoes and bend your legs again. We advise you to do 3 sets of 20 repetitions.
Take a good minute of rest between each set. Don’t forget to warm up at the beginning of the session and stretch at the very end.
What to eat to grow legs ?
If you want to grow thighs and gain weight it is important to have a healthy, balanced and high-calorie diet. Promote protein-based caloric nutrients but be careful not to eat foods that are too high in fat, which could cause you health problems after a while. Several snacks a day will allow you to increase your body mass.
Here are some foods to eat:
- Dairy products
- White meats
- Pisces
- Eggs
- Lenses
You obviously have to eat a balanced diet to avoid storing fat, but combined with all these exercises, your slender legs will grow very quickly. Do not waste anymore time ! Say goodbye to your skinny legs !
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.