How to Put Weight on Skinny Legs

Very skinny legs might not look healthy.
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Skinny legs might be an ideal, but people with legs that are extremely thin might not be happy with the look good of them. Increasing your calorie intake might help you add weight, but there is no way to ensure that it ends up in your legs; in fact, this type of weight gain is likely to be fat. To build your leg size, strength-training exercises can target the leg muscles, contributing to an increase in overall mass. Include moves that activate both the upper and lower leg for a proportionate look.

    Include at least one set of 12 squats in your strength-training routine, two or three times each week. This move targets your entire leg, working all the muscles at once. To do a squat, stand with your feet about shoulder-width apart, arms at your sides. Hinging at your hips, lower your body down as if sitting into a chair, stopping when your knees reach a 90-degree angle. Stand back up to finish one squat. Hold dumbbells in your hands to increase the challenge to your leg muscles.

    Add leg presses to your routine, two or three times each week. Leg press machines are available at most gyms. Add the desired amount of weight to the machine, sit down, making sure to align your hips, shoulders, knees and feet. Slowly press the machine with your feet flat, but avoid locking your knees. Slowly bend your legs to lower the weight and finish one repetition. Include at least 12 repetitions at each session.

    Incorporate stepping into your routine. Stepping up and down works your entire leg, helping increase muscle size all over. Use an exercise step and simply step up and down, alternating your lead leg. Hold dumbbells in your hands to make the exercise more challenging.

    Do at least 12 calf raises, two or three times per week. This move targets your lower leg, building the muscles in your calves and helping them look bigger. To do the move, stand with your feet about hip-width apart, heels hanging off an exercise step. Hold onto the back of a chair or other sturdy object for balance. Slowly roll upward, coming to rest on your toes. Hold the move for several seconds, then lower to finish one repetition.

    Rest for at least one day between leg workouts. You might think more is better, but allowing your muscles time to rest aids in repair and recovery, which gives them the opportunity to gain in size.

    Eat more protein. This nutrient offers fuel for your workouts, but also aids in muscle function, recovery and gains in muscle mass. Spread your protein intake out throughout the day rather than trying to ingest it all at once, which allows your body time to absorb it. Lean beef, chicken breast, fish, beans, nuts and dairy foods are good sources of protein.

    Things You'll Need

    • Dumbbells

    • Leg press machine

    • Exercise step

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