How to grow legs?

[Article updated on 19/09/2023]

Having strong and toned legs is undoubtedly a factor of charm. However, if you have skinny legs, there is no need to worry. It is possible to enlarge legs using different techniques. Read the rest of this article to find out how to have those beautiful legs you’ve always dreamed of.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

How to grow legs through sport?

Different types of exercises can help you grow your legs. However, you should not focus on just one exercise. The ideal would be to combine several exercises for optimal results. Let’s see how to get there.

how to grow legs
The jumping jack strengthens the lower muscles, while increasing the metabolism rate to achieve optimal body fat loss.

The jumping jack

Let’s start this interesting workout routine to get stronger legs with jumping jack.

Stand with your legs together and your arms at your side. Perform a jump by spreading your legs and at the same time raise your arms above your head. Return to the starting position with another jump and perform 15 or 20 repetitions.

Calf raises

Usually when we train the legs, we forget to devote the necessary attention to the calves. Although it is true that they can be strengthened through general activities, I therefore recommend performing localized exercise to better develop these muscles.

Stand with your legs apart at shoulder height and your arms extended forward. Lift your heels off the floor and try to stand on your toes for 20 to 30 seconds. Return to the starting position, rest and do 4 repetitions.

The pistol squat

To increase the difficulty of squats during leg training, you can perform pistol squats. This exercise requires greater physical endurance than traditional exercises, but allows the muscle groups in the legs and buttocks to function better.

Stand with your legs slightly apart. Extend your arms in front of your chest, or better yet, put them behind your neck. At this point, stretch one leg forward and perform the squat movement. Try to lower yourself as much as possible, but without putting too much pressure on your knee. Do 10 reps, switch legs and repeat.


The movements performed with the burpee help burn fat accumulated in areas such as the abdomen and hips. Additionally, they work a large number of muscles, including the buttocks and quadriceps.

Get into a squatting position with your hands on the floor. From this starting position, bring your legs back, then return to the starting position. Next, stand up and perform a vertical jump while raising your arms above your head. Clap your hands and lower yourself back to the squat position and repeat the exercise. Do 15 reps if you can.

How to grow legs through nutrition?

Contrary to what many people believe, getting bigger legs starts in the kitchen. How to gain weight quickly legs through food? Pairing regular exercise with a healthy, rich diet is one of the most effective strategies for maximizing results. Certain foods can increase muscle growth, strength and recovery to help you have the legs of your dreams.

Grilled chicken salad

Lean chicken breast is an ideal food for leg muscles. It adds protein without the fat. Green salads and multi-colored vegetables provide antioxidants to help the body recover from workouts. Olive oil and avocado provide heart-healthy fats when portioned correctly.

Grilled salmon with rice and vegetables

Like many fish, salmon contains protein. It also contains omega-3 and omega-6 polyunsaturated fatty acids.

Brown rice and vegetables are also ideal foods for leg muscles. They provide the carbohydrates needed to maintain energy during training, as well as antioxidants for recovery.

Egg white omelette

Egg whites are full of protein. Combined with vegetables sautéed in olive oil, they provide good sources of fat and carbohydrates. Have a slice of whole wheat toast for your complex carbs, plus some oranges for vitamin C to aid recovery.

Bran cereals with skimmed milk

Bran provides complex carbohydrates to fuel your day. Skim milk provides protein and can be supplemented by adding protein powder. Flaxseed can be added to provide heart-healthy fats.

Trikonasana, the triangle pose, stretches the adductors of the front and back legs.

How to grow legs thanks to yoga?

If you want to gain weight and tone your legs, yoga is the answer, but not just any yoga. You should practice poses that stretch the glutes, hip flexors, quadriceps, adductors, abductors, hamstrings, calves, and Achilles tendons.

Triangle pose or Trikonasana is one such pose. How to do it ? Stand with your legs about three to three and a half feet apart. Rotate your right foot 90 degrees and your left foot inward about 35 degrees.

Place your hands on your hips and move your hips toward your back heel as your right shoulder begins to descend toward your right leg. Imagine that your back is touching a wall so that your torso is in line with your legs. Open your arms by placing your right hand on your shin. Hold the position for 10 deep breaths. Return to your starting position and switch sides.

Are there products, medications or creams to enlarge legs?

Yes, there are products to get the beautiful legs you want without too much physical effort. If you’re training hard to get bigger legs, then some products might give you a boost.

A molecule produced naturally in your body, creatine provides energy to your muscles and other tissues. Taking this compound as a supplement can lead to an increase in the creatine content of muscle tissue by up to 40%. This is good news for those who want to gain leg weight.

Consuming enough protein is essential to gaining muscle. There are many different protein supplements available, but some of the most popular are whey, casein, and soy protein. Other protein supplements contain protein extracted from foods like eggs, beef, chicken or other sources.

Several other supplements can also increase muscle mass in the legs. These include conjugated linoleic acid, glutamine and carnitine.