How to Gain Weight in Your Legs with Exercise

How to Gain Weight in Your Legs with Exercise

Probably, for many, the question of how to get fat in the legs will seem strange. After all, most women, on the contrary, seek to lose weight and get rid of volumes in this area.

But there are exceptions to every rule. Today we will talk about getting rid of excessive thinness and how training in the gym will help.


Causes of excessive thinness of the legs

Causes of excessive thinness of the legs

The leading cause of thin legs is a genetic predisposition. This is a standard problem for people with ectomorphic body type (both women and men).

Features of the ectomorphic somatotype include:

  • thin-bone skeleton (and hence the weak bone-ligamentous apparatus)
  • narrow chest
  • often long limbs
  • low percentage of subcutaneous fat and muscle

To increase the volumes, such people will have to try, putting a lot of effort and time.

But this is not the only reason for excessive thinness. At this point, other factors also affect:


At this time, there is rapid growth and restructuring of the body.

In adolescents, asynchronous, that is, uneven development of organs and systems is often observed. It so happens that muscle tissue does not keep up with the growth of bones.

Hence the disproportion in the physique. For example, very long, but at the same time thin legs. As a rule, by the age of 18-20, such physical defects the body “aligns” by itself.


Muscular atrophy of the legs due to injuries

This applies, for example, to fractures and subsequent prolonged wearing of plaster or diseases in which complete or partial immobilization occurs.

In most of these cases, this is a temporary problem. And to gain weight in the legs of a girl or a guy easily succeeds with the beginning of performing elementary physical exercises (walking, biking, etc.).


Professional activities related to the development of exorbitant endurance

Representatives of some sports (marathon runners, triathlons, road cycling marathoners) have extremely thin legs with “snawed” thigh muscles.

This is easily explained by the specifics of the muscular activity of athletes.

To overcome huge distances, body weight should be minimal. With the same amount of not only fat but also muscle. Therefore, the body of such athletes “burns” everything superfluous, including the muscles of the legs.


Muscular dystrophy

It is considered a medical disease (not to be confused with the thin legs of ectomorphs), which is treated with medication. Including through the use of hormonal agents – insulin, growth hormone, anabolic steroids. Naturally, under strict medical supervision.


How to increase volumes

So, with the exception of muscular dystrophy, all cases of too thin legs are corrected. Theoretically, there are two ways to increase the volume of the hips – through the accumulation of fat and with the help of a set of muscle mass.

Due to the accumulation of fat

This is the “people’s way”. In theory, everything looks easy. After all, logic dictates that since the legs are thin, then you need to eat more. Excess calories will necessarily lead to an increase in fat and the legs will become larger.

But in practice, this method works only on women with normal metabolism.

It is only necessary to relax in nutrition, start overeating, immediately begins a set of excess fat in the body. Including due to its accumulation on the hips.

One problem is that for ectomorphs, this method does not work. Due to a very fast metabolism, it is not possible to gain weight even with an increase in caloric intake.

In such a situation, there is only one way to gain weight in the legs – it is to pump the muscles of the thigh.


By building muscle mass

Practical experience of bodybuilding shows that ectomorphs with thin legs to pump them up is quite realistic.

Of course, under the influence of power loads, they will not become as huge as professional athletes. After all, building muscle mass is a fairly controlled process. But it will be possible to significantly increase the hips’ volume compared to the original parameters. This will help the practical methods of training the legs for weight gain, worked out over decades.

The only thing that distinguishes ectomorphs from other body types is the speed of muscle growth.

In ectomorphs, the muscles grow much more slowly, so you will have to spend more time to get the desired result.

But there is good news – this body type is gaining, albeit slowly, but mostly “dry” muscle mass, that is, without fat.

Girls especially benefit from this. Their initially long but thin legs gradually gain muscle volumes, gradually acquiring an aesthetic sports appearance. As a result, the legs become moderately pumped, without visible excess fat and cellulite.


How to choose exercises

How to choose exercises

Exercises on the legs during bodybuilding invented a lot, but those that bring results, not much.

Movements are usually divided into 4 groups, in accordance with the anatomical structure of the legs:

  • For the front surface of the thigh (quadriceps)
  • For the back of the thigh (hip biceps)
  • For calf
  • For gluteal muscles (although often this muscle group is trained separately)

When gaining muscle mass of the legs, priority is given to performing basic exercises. That is, those in which a pair of joints and a large number of muscles work at the same time.

Such movements stimulate a high hormonal response of the body, and this is an important condition for muscle growth.

Among the most common but no less effective are different types of squats, lunges and deadlifts.

It is also possible to perform multi-articular exercises in simulators:

Performing isolating exercises during the period of work on the mass of the legs fades into the background.

Movements in which only one joint and 1-2 muscles work, such as in the separation of the legs sitting in the simulator or bending the legs lying down, are ineffective in training for mass recruitment.

If the main goal is to increase the volume of the hips as quickly as possible, forget about these simulators for a while. Concentrate on performing heavy basic movements such as squats, lunges, and thrusts.


Training recommendations

Gaining weight in the legs will be easier if you follow the main rules:

  1. Priority in the selection of exercises is given to basic movements with free weights – dumbbells, barbells or kettlebells
  2. Basic exercises performed in simulators are allowed, but as auxiliary

Such movements’ effectiveness in gaining muscle mass is lower than from exercises with free weights.

  1. Frequency of leg training – 1-2 times a week

Do not forget that the muscles grow during the rest period after power loads. By training your legs too often, you can slow down muscle growth due to insufficient recovery.

  1. The average number of leg exercises per workout is 4-5

2-3 movements fall on the development of quadriceps (squats, lunges), 2 exercises for the biceps of the thigh (types of deadlifts or inclinations).

If there is a need to further develop the calf, the program includes 1-2 exercises for this muscle group – lifting on socks standing or sitting.

  1. Number of working approaches in one exercise 2-4
  2. Repetition range – 10-15
  3. Rest pauses between sets – 2-3 minutes
  4. Load progression

A constant increase in the volume of the load is a prerequisite for progress.

Strive from training to training to systematically increase the intensity of the lesson due to the number of approaches, increasing the working weight and other parameters.


A few words about nutrition

For ectomorphs, nutrition for the growth of muscle mass has a certain specificity.

Protein to stimulate muscle growth is undoubtedly important. But for ectomorphs, carbohydrate intake comes first.

Often it is its lack in the diet that inhibits muscle growth in people with this body type.

The daily intake of carbohydrates is the largest of all somatotypes – 7-8 grams per 1 kg of own body weight. Some experts recommend even increasing the rate of carbohydrate intake to 9-11 grams.

For comparison: the standard rate of carbohydrate intake for other body types is 5-6 grams.

But with the intake of protein, everything is as usual – 2 grams per 1 kg of body weight.

The amount of fat ectomorphs may not take into account since this nutrient is automatically recruited when absorbing such a large amount of food.

By the way, the total caloric intake is also “at a height” – 50-60 calories per 1 kg.

Even with a high metabolism and good appetite, taking this amount of food is a difficult task. And here comes to the rescue of sports nutrition.

One of the main advantages of sports food supplements is that they can contain a large number of calories with a small volume of their own. This facilitates the setting of the required amount of proteins, carbohydrates and total calorie content.

In terms of efficiency for a set of muscle mass of the legs is the gainer. Often only thanks to its use, thin people can increase their volumes.

As practice shows, for ectomorphs, protein intake is less adequate than the use of a gainer. Therefore, protein can be used, but only as an additional auxiliary additive.

Also, the result is the intake of creatine and vitamin-mineral complexes.

But prevalent amino acids (complex, BCAA, individual species) for ectomorphs during weight gain are useless.



If you have naturally thin legs, it will not be possible to get fat in this area only due to consuming only a large amount of food and the accumulation of fat. In this case, there is only one way out – an increase in the volume of the hips with the help of a set of muscle mass of the legs.

In bodybuilding, unique training and nutrition method straining and nutrition methods have been developed that help to quickly and efficiently solve this problem. Following the tips described in the article, you will forget about thin legs.