To Gain Weight it has to do with exercise and diet are as crucial as not of weight loss.

Furthermore, you may aid bulk up your legs by engaging in a variety of workouts and altering your lifestyle.

Continue reading to find out how to exercise to build wider legs, which activities to avoid, and how to change your food and lifestyle.

How to workout to grow your legs


Squats are designed to add muscular mass to your butt and legs.

Squats are ideal for developing the quadriceps (the quadriceps femoris in the upper leg).

  • Place your feet hip-width apart as you stand.
  • Put a hand on each hip, then contract your 1abdominal muscles.
  • Bend your legs gradually while maintaining a straight torso to simulate attempting to sit down.
  • Step down until your upper legs are parallel to the ground and you are seated.
  • Maintain this posture for a minimum of 10 seconds.
  • Return to standing slowly while maintaining a straight back.
  • As many times as you find comfortable, repeat.


Leg and butt muscles benefit from lunges as well.

  • Stand up and contract your abdominal muscles.
  • Step forward with one leg as if you were taking a step.
  • As you're ready to kneel, lean forward so that both knees are 90 degrees apart.
  • To go back to your starting position, shift your weight to your heel.
  • As often as is comfortable, repeat while standing on one leg.
  • Continue with your other leg.

Raising calves

This exercise is easy to do and helps your lower legs' calf muscles get stronger.

  • With your feet pointing front and your abdominal muscles contracted, stand up straight someplace flat. You may also use the front part of your foot to balance on a slightly elevated ledge for added difficulty (see above).
  • Raise your front feet upward as though you were attempting to stand on your toes.
  • Keep your body there for a few seconds.
  • Go back to your starting position slowly.
  • As many times as you find comfortable, repeat.

Knee presses

This exercise involves a leg press machine or another piece of gym equipment, but it may help you work on certain leg muscles that are otherwise difficult to address.

  • Put your feet flat on the press when you sit down on the machine. Some furniture is designed to allow you to sit half-reclined or even lay on your back.
  • Push the press away from you slowly and cautiously with your whole foot, maintaining your head and back in place. Use more than just your toes or heels.
  • Hold without locking your knees for a while.
  • Bring the leg press slowly back toward you.
  • As many times as you find comfortable, repeat.

Avoid these workouts if you want larger legs.

Exercises like jogging or swimming that are aerobic and cardio should be avoided or limited.

Over time, these activities help you lose excess fat and sculpt your muscles, but if you want to develop muscular mass, they will work against you.

However, if you want to tone your muscles and lose any extra weight that is on top of your muscles, you may still perform some light cardio or aerobic exercise.

This might assist you in achieving the desired shape or appearance by giving your legs definition.

What to eat to gain weight

Here are certain meals you should consume and others you should stay away from if you want to bulk up your legs. Several of the top meals for gaining muscle

  • sirloin steak, pork tenderloin, chicken breast, and tilapia are some examples of meats.
  • dairy products including yoghurt, cheese, and low-fat milk
  • Oatmeal, quinoa, and whole-grain bread are examples of grains.
  • fruits including berries, grapes, bananas, and watermelon
  • Like potatoes, lima beans, and cassava, starchy veggies
  • spinach, cucumber, zucchini, and mushrooms are examples of veggies.
  • Walnuts, chia seeds, and flax seeds are among the nuts and seeds.
  • legumes such as black beans and lentils
  • cooking oils such as avocado oil and olive oil

Supplements may assist your bulking workouts to be more successful and help you stick to a long-term training schedule, but you should be aware that the 2Food and Drug Administration (FDA) does not strictly regulate them for safety or efficacy:

  • To improve your daily protein consumption, add whey protein to water or protein drinks.
  • Inventive monohydrate to refuel your muscles for particularly lengthy or strenuous workouts
  • Caffeine may help you have more energy so you can extend or intensify your exercises.

Limit or avoid certain foods

If you're attempting to gain weight, you should aim to minimise the following items, particularly before or after a workout:

  • Alcohol, which is consumed in excess at once or over time might hinder muscle growth
  • fried food such as french fries, chicken strips, or onion rings, which might aggravate digestive and cardiovascular issues or cause inflammation
  • Artificial sweeteners or sugars may be found in ice, cookies, candy, soda, and even electrolyte-fortified beverages like Gatorade.
  • fatty dishes like steak and thick creams
  • foods rich in fibre, such as broccoli and cauliflower

Alterations in way of life

Here are some lifestyle adjustments you can do to assist your exercises to be more successful and maintain general health:

  • Sleep for 7 to 9 hours every night at around the same time.
  • By meditating, enjoying music, or engaging in your favourite activities, you may lessen stress.
  • Reduce or stop smoking and alcohol use. Although creating a successful quitting plan on your own might be challenging, your doctor can assist.
  • Don't exert too much effort. Take it slowly to avoid hurting yourself or overexerting yourself if you hurry in. When you feel ready, increase the number of reps or the length of time by one at a time.

Read Also: Top 10 Best Protein Powder For Weight Gain in Nigeria


It takes more than simply completing the appropriate routines to become ripped. In order for your whole body to contribute to your muscle and bulk growth, it's also important to eat, drink, and sleep properly.

Start off slowly, include bulking workouts gradually, and switch to a diet that will help you build weight and muscle while enabling your body to get the most out of both activity and nutrition.

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Additional resources and citations

  • 1
    abdominal muscles
  • 2
    Food and Drug Administration
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