How do you develop legs

How do you develop legs?

Having thin legs can be frustrating and even complex when the rest of the body is more developed. So here are the keys to growing legs and having the body you’ve wanted for so long.

Exercises for leg fattening at the gym

Keep this in mind: for your thighs to develop properly, you will have to work assiduously. Right from the start, you’ll need to do very sustained workouts in the weight room or fitness room to gain weight and thicken your thin legs.

Here are 3 exercises that will allow you to increase your thigh circumference:

1-The squat or thigh press

Practice squatting with a pole. Place this one behind your neck directly on your trapeze. Then bend your legs, being careful to keep your back straight. Go back up by pushing well on the heels then start again.
Squatting is an exercise that can be difficult to master at first. That’s why you can opt instead for the thigh press in which you will be more comfortable. To be effective, do 5 sets of 12 repetitions of these targeted thigh exercises several times a week.

2- The Leg Extension

This is an isolation exercise that will allow you to target the front of the thigh. Get in the machine, place the sleeves in front of your shins and load with the weights you want. Then lift the sleeves by stretching your legs and return to the starting position. We advise you to do 3 sets of 15 repetitions several times a week.

3- Leg curl

This exercise is designed to strengthen the back of your thigh. Lie down 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 repetitions.

Targeted exercises for thigh fattening at home

1- The squat in leg

Chances are you don’t have the same equipment at home as you do at the gym. Squatting on one leg can therefore be a very good alternative. Simply lift one leg and stretch it out in front of you, then bend the other leg to get as low as possible. Then you have to go back up and start again.
This exercise is very simple and can be done anywhere. To see results, do 6 sets of 12 repetitions, 3 times a week.

2- Extension jumps

Also a very simple but perfect exercise to refine the training of your thighs. The idea is to bend your legs and then jump as high as possible by pushing on your toes. Then land on your toes and bend your legs again. We advise you to do 3 series of 20 reps.

Take a good minute’s rest between each set. Don’t forget to warm up at the beginning of the session and stretch at the very end.

What can you eat to make your legs fatter?

If you want to gain thighs and weight, it is important to eat a healthy, balanced and high-calorie diet. Favor caloric nutrients based on protein, but be careful not to eat foods that are too high in fat that could cause you health problems after a while. Several snacks a day will help you increase your body mass.

Here are a few foods to choose from:

  • Dairy products
  • White meat
  • Fish
  • Eggs
  • Lenses

Of course, you need to eat a balanced diet to avoid storing fat but associated with all these exercises, your thin legs will get fatter very quickly. Don’t waste any more time! Say goodbye to your skinny legs!

Also read: How many squats a day to lose weight?