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Diet and exercise are just as important if you want to gain weight as they are for losing weight.

And there are plenty of exercises and lifestyle changes you can make to help bulk up your legs.

Read on to learn how to get bigger legs through exercise, what exercises to avoid, and how you can modify your diet and lifestyle.

How to get bigger legs through exercise


Squats are meant to increase muscle bulk in your legs and butt. Squats are best for building quad muscles (the quadriceps femoris in the upper leg).

  1. Stand with your feet hip-width apart.
  2. Place each hand on each hip and tighten your stomach muscles.
  3. Slowly bend your legs and keep your torso straight like you’re trying to sit down.
  4. Move down until you’re in a sitting position and your upper legs are parallel to the ground.
  5. Stay in this position for at least 10 seconds
  6. Slowly stand back up, keeping your torso straight.
  7. Repeat as many times as is comfortable for you.


Lunges are also good for legs and butt muscles.

  1. Stand and tighten your stomach muscles.
  2. Move one leg forward like you’re stepping forward.
  3. Lean ahead like you’re about to kneel so that each knee is at a 90-degree angle.
  4. Put weight back onto your heel to return to your original stance.
  5. Repeat on one leg as many times as is comfortable.
  6. Repeat on your other leg.

Calf raises

This exercise is simple and helps bulk up calf muscles in your lower legs.

  1. Stand upright somewhere flat with your feet facing forward and your stomach muscles flexed. For an extra challenge, you can also stand on a slightly raised ledge using the front half of your feet (see above).
  2. Raise up on the front of your feet like you’re trying to stand on the tips of your toes.
  3. Stay in that position for a few seconds.
  4. Slowly return to your original position.
  5. Repeat as many times as is comfortable.

Leg presses

This one requires a leg press machine or similar gym equipment, but it can help you target specific areas in your legs that are otherwise hard to work out.

  1. Sit on the machine with your feet flat on the press. Some equipment is designed where you sit in a partially reclined position or even lie on your back.
  2. Slowly and carefully push the press away from you with your whole foot while keeping your head and back stable. Don’t just use your heels or toes.
  3. Hold for a moment without locking your knees.
  4. Slowly bring the leg press back down toward you.
  5. Repeat as many times as is comfortable.

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