How to Thicken Legs – Exercise, Food, and Tips

How to Thicken Legs – Exercise, Food, and Tips.Nothing uglier than a disproportionate body, and gym people must have seen people, especially men, who focus too much on their upper limbs and forget to do leg exercises.There are people who really do not work out their legs, but there are also many people with the slimmest physical type who, even working out, have difficulty and no longer know how to thicken their legs.

To thicken your legs quickly, it takes a lot of focus and determination to keep up with an intense exercise routine and not let go of eating.That’s why we’ve broken down some tips on what may be boycotting your workout, as well as some exercise and eating tips to understand how to thicken your legs fast.

Why can’t I thicken my legs?

A lot of people cannot tone their legs even while exercising and there are a few reasons for this to happen.

  1. Your expectations are unrealistic

Especially if you don’t exercise and start a leg workout routine, you can’t expect a quick result overnight.Experts point out that if you do leg exercises 3 times a week, wait at least 6 weeks for some results to start appearing.

  1. Your diet is not adequate

To really change your body, the first habit you need to review is diet. Protein, fiber, vegetables, fruits and good fats should be the basis of all your diet. Forget the processed and processed ones as they can greatly hamper your training.

Protein is critical for strengthening muscles while accelerating their metabolism. But animal protein, such as meat, chicken and fish, has a lot of bad body fat. Therefore, invest in vegetable protein sources such as grains and nuts.

  1. You are not paying attention to all leg muscles

There are some leg muscles that are barely exercised. Those who run or pedal may have well-defined quadriceps, but we must not forget the muscles of the back, the hamstrings and the inner thighs.It’s not just for the sake of aesthetics, experts say that if you don’t exercise all your muscles the same way, you could injure your knees.

  1. You are not using enough weight

To really build muscle, you need to challenge them, especially if you’ve been working out for some time. If you are still starting your exercises, start using the same weight you have and over time increase.

If, by doing 12 repetitions, you feel like you are taking it too easily, increase the weight.

For squats, start with weights of at least 3.5 pounds on each leg and increase by 1 pound a week or whenever you feel it is too easy.

  1. Are You Doing the Wrong Type of Exercise?

You cannot change your physical type, but you can improve with the right exercises. If you have slender legs, avoid running long distances as this can cause muscle breakdown.

Instead, focus on stepping and spinning to build and strengthen the muscles.

What are the main thigh muscles?

To strengthen and thicken your legs, you need to create an exercise routine for the following muscles:

  • Quadriceps;
  • Hamstrings;

Therefore, the exercises we are going to suggest are focused on these muscle groups.

The best exercises for those looking to thicken their legs

It is important to note that for each exercise 3 to 6 sets of 10 to 15 repetitions in each exercise are recommended. Remembering not to exceed 3 workouts per week to allow time for muscles to recover.

Thick Leg Training Suggestion

Step One: Warming up the bike. 5 minutes light pedaling, 5 sets of 30 seconds pedaling intensely followed by 30 seconds of rest.

Step Two: Do the exercises 3 to 6 times, repeating 10 to 15 times each exercise with minimal rest between them (eg 45 seconds to 1 minute).

  1. Squats or lunges;
  2. Weightlifting or romanian deadlifts;
  3. Flexing table;
  4. Extending chair;
  5. Cable inner leg raisers;
  6. Cable outer leg raisers;
  7. Lateral lunges.

Step Three: Finish training on a treadmill with as much incline as possible by walking for 5 minutes.

This training should be done twice a week, with at least 3 days rest between sessions. Do it for at least 5 weeks and you will see the result in the mirror.


It’s no use focusing on training if you don’t eat efficiently so that your body works to help you. Here are some tips on how to thicken your eating-related legs:

  • Forget processed foods or fast food;
  • No greasy or fried foods;
  • Focus on healthy, natural, low-fat foods such as lean meats, low-fat fish, eggs, nuts, seeds, vegetables and fruits;
  • Do not overdo the dairy;
  • Prefer whole grains as their carbohydrates are most beneficial for digestion;
  • Try eating fruits or grains just before and after working out to ensure that carbohydrates are used as energy rather than stored as fat;
  • Eat without exaggeration;
  • Invest in vegetable protein as it gives you more energy without the same amount of fat as animal protein;
  • Drink lots of water and forget about sugary drinks.

Tips on how to thicken your legs

  1. Do aerobic exercises

If you have been training your legs for some time and still haven’t seen much definition, start doing some aerobic exercise.

A good tip is to start a leg-focused HIIT training routine or spinning sessions.

  1. Take a break

It’s no use training your leg every day expecting quick results, as a muscle group will need at least 3 days to recover from an intense workout. If you train leg every day, the most you will get are sore legs and greater chances of injury. Ideally, train two to three times a week.

  1. Make long sets

Try to do at least 5 sets of each exercise, each with at least 10 repetitions and at most 15

by Abdullah Sam
I’m a teacher, researcher and writer. I write about study subjects to improve the learning of college and university students. I write top Quality study notes Mostly, Tech, Games, Education, And Solutions/Tips and Tricks. I am a person who helps students to acquire knowledge, competence or virtue.

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