Other leg exercises

Exercises To Fatten Legs

Max. D Gray
By Max. D Gray. Updated: November 15, 2018
Exercises To Fatten Legs

Even though many people want to get slimmer legs, others want precisely the opposite: they aim to gain muscle tissue and healthy fat in the lower limbs. Some people's silhouettes are characterized by very slender legs, while when they put on weight the new fat accumulates in the torso and arms. Regardless of your reasons to want larger legs, at oneHOWTO we have the solution.

Physical activity can help develop muscle tissue in the lower limbs. In this article, we'll go over the best exercises to fatten your legs and gain shape, volume and strength.

You may also be interested in: Exercises to Fatten Your Buttocks

Steps to follow:


Lifting weights with your legs is one of the best activities to develop muscle volume in this area and create the impression of shapelier legs. You can do so at the gym using their machines, or you can work your legs in your own home, putting weights on your ankles.

Here is the best way to lift weights with your legs:

  1. Lie on your back on an exercise mat with weights on the ankles.
  2. Lift a leg, without bending the knee to form an angle of 90 degrees.
  3. Bring it down to the floor.
  4. Repeat with the other leg.
  5. Perform this weight-lifting exercise fast, doing 10 repetitions with each leg.
Exercises To Fatten Legs - Step 1

Take into account that when you do exercises to fatten legs,your aim is to gain muscle volume there by moving quickly and completing intense exercises. Otherwise, what you will achieve will be slimming down your legs even more, losing what fat they may have.


Doing exercises to fatten legs using steps is a very good idea. You will feel less tired if you perform this kind of muscle-gain exercise in a sports centre or gym, following the pace marked by an instructor, together with other people and accompanying music.

In any case, you can also do it in your home. Look to maintain a high rate and intensity, so that the muscles of the legs can develop. Play fast music in the background and try to follow the beat, or look for video tutorials.

Exercises To Fatten Legs - Step 3

Doing sprints will also help to achieve your objectives. Run for short, intense periods of approximately 20 seconds, but as fast as you can. Rest, and once you have your breath back repeat.

In general, when performing any of these intense exercises to fatten legs it is very important that you make a good muscular recovery to avoid overload and injuries. Do not forget to stretch afterwards. These exercises are specially hard on the knees due to the repeated weight and impact, so we recommend learning exercises to strengthen the knees and prevent injury.


Doing squats with weights is an ideal exercise to fatten legs. If you are not very fit, you will probably find it very difficult to do this: in that case, do only the squats, without the weights.

Once you have mastered the technique you can start using small weights, gradually increasing your strength, stamina and muscle mass. Here you can discover the best squats for glutes and legs.


In addition to completing these exercises to fatten legs, you should also shift to a diet rich in protein. When you increase your calorie and protein intake, your muscles will have enough energy and nutrients to be able to grow.

Don't miss this guide on how to add protein to your diet and this list of foods rich in protein.


These are our recommended exercises to fatten legs. Which ones would you recommend? Do you have any more tips? Share them in the comments section.

Don't miss the following workout advice:

If you want to read similar articles to Exercises To Fatten Legs, we recommend you visit our Fitness category.

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Exercises To Fatten Legs