How To Build Leg Muscles For Women

By Ameera Mills. Updated: June 18, 2018
How To Build Leg Muscles For Women

it is generally believed that increasing muscle mass, even in the legs, is synonymous with weightlifting practitioners. Many women believe that by using weights they will get more unattractive legs, which is not the case. Every body that is well cared for and toned needs some muscle building.

It must be kept in mind that in the case of women, this weight work can be more difficult than that of men who, genetically, have more facility for muscle building. This is because of their testosterone, which helps gain muscle at a faster rate. However, paralleling a healthy diet and appropriate exercise regime, this oneHOWTO article, we will explain how to build leg muscles for women.

You may also be interested in: Exercises To Fatten Legs

Tips to build muscle in legs

Before explaining what are the best exercises to increase muscle mass in legs, it is important to take into accouny some additional factors that can help you:

  • To start a muscle building routine it is necessary that we have a low percentage of body fat. The reason for this is that if there is a high percentage of fat on the body you will not see the results of your muscle building. The tone of the muscle will be hidden behind layers of lipids.
  • In order to lower your fat content you need to follow a healthy diet. We recommend following a hypercaloric diet, which is a diet with a large energy intake giving the muscle the appropriate energy it needs to grow. In addition, do not forget to drink enough water to maintain adequate cellular hydration.
  • Always remember, weight is more important than repetition. This means that at the gym we recommend adding weight rather than using a lighter weights with more repetition. At this point it is important to consult with a professional who knows how to choose the correct weight for your body.
  • A very common mistake among those who want to gain muscle is to dedicate a lot of time to exercise and little time to rest. The reality is that getting enough sleep and rest is as important as exercising. In order for your muscles to grow adequately they need a chance to be healthy and therefore like us, they need rest.

Squat with weights

If you want to gain muscle mass in your legs, the best way to do this is by squatting. To do these, you should stand straight, distancing your legs just off perpendicular from your shoulders. You then bend your legs as if sitting in an imaginary chair.

The repetition of this exercise includes a sitting and standing motion, keeping your back straight and upright the entire time. Start slow, little by little, taking into account that good technique is the most important part. Once you have mastered good technique, we suggest increasing speed.

Eventually, when you feel that your squats are done correctly, you can begin to add weights in the form of weight bars on dumbbells.

The best thing about squats is that you do not need any gym equipment to do them and can do them from the comfort of your own home. Even if you do not have any weights at home, you can easily replicate a weight with heavy bottles of water, books or carafes.

How To Build Leg Muscles For Women - Squat with weights

Exercises for muscle gain in legs

Rowing Machine

The Rowing machine is a very good machine to include into your routine. This machine does not only allow us to work the muscles of the legs, but it also works the arms and back and improves resistance.

Leg press

The leg press is also an effective gym machine used to increase leg muscle. In addition, it is machine specially designed to target leg muscles. As with all other exercises, it is important to use this machine with the correct technique.

Using a medicine ball

We suggest using a medicine ball as weight while squatting. The way in which you do this is by squatting always using the correct technique. At the same as you squat, you will hold the medicine ball with straight arms out in front of your body (do not lock your elbows).

How To Build Leg Muscles For Women - Exercises for muscle gain in legs

How to gain muscle mass in legs at home

In addition to the already mentioned exercises, there are other exercises you can do to increase leg muscles at home without the need of extra material:

  • Lunges (strides) is an exercise that is very popular as it is a very complete and effective exercise to gain muscle mass in the legs. Stand straight with your feet separated a little more than the width of the hips. Positioned like this, step with one leg forward lowering your hips, keeping the back straight. Your legs will present somewhat of a ninety degree angle. Make sure your front knee is directly above the ankle making sure your knee doesn’t touch the floor. Come back to starting position, and do the same with your other leg.
  • The mountain climber is a great exercise if you want muscular legs. Start in a plank position, your body perpendicular to the floor. Imagine the floor is a wall and you are ‘‘climbing’’ it. From this position, move one knee to the chest and return to the original position and copy the same movement with the other leg, repeating.
  • Climbing stairs in your house or apartment building is also one of the best methods to increase leg muscle with very good long-term results.

If you want to read similar articles to How To Build Leg Muscles For Women, we recommend you visit our Fitness category.

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