Practical Tips on How to Get Bigger Legs for Females

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

how to get bigger legs for females

If you wear shorts, do people remark on how slim your legs are? Or, do you often find yourself asking why are my legs so skinny girl?

Inherently slender legs could typically get much smaller with age, so getting bigger, more shapely legs can take some time. Thighs, in particular, can appear to be a challenging area of the body to train. Beyond simply performing repeated squats, this complex muscle group necessitates unique care.

The good news is that the answer to how to get bigger legs for females is straightforward. You can gain a few centimeters by performing various leg exercises and consuming a lot of calories to support muscular growth. You must ingest more calories than you burn off if you want to gain weight. 

However, use extreme caution throughout this operation. The most natural thing to happen when you acquire weight is that you preserve your genetic shape with a slight increase in size.

If you overeat, you cannot control where the extra pounds you gain will be distributed on your body. You require a multifaceted strategy incorporating food, exercise, and adequate rest. Read on to learn more about how to skinny legs to muscular legs.

What Are Thigh Muscles?

The thigh is home to some of the largest muscles in the human body. These muscles work together to move the thigh in various directions and are responsible for everything from walking to extending the hip. Here is a closer look at some of the key muscles that make up the thighs.

The quadriceps femoris is a huge, powerful muscle that covers the front and sides of your thighs. It has four individual heads, which all work together to extend knee joints.

The hamstrings are one of the most important muscle groups in our body. These three long, thin muscles help us walk and run by flexing (or curling) at knee joints together with extending hips out from under control. 

The adductor muscles are a group of five muscles located on the thigh’s inner side. These muscles work together to bring the thigh inward (adduction). The adductor muscles are essential for activities such as climbing stairs.

3 Tips on How to Get Bigger Legs for Females

Outside the gymnasium, your latest fitness plan can be implemented in the kitchen. Your muscle growth may be significantly impacted by the food you eat before and after an exercise.

To determine if they can support your fitness objectives, consider including some of these nutrient changes in your diet.

#1 – Modify Your Diet

Increase Your Carbohydrate Intake

Sweet potatoes, quinoa, buckwheat, oatmeal, bananas, beets, apples, grapefruit, and kidney beans will help you reach your daily carbohydrate goal.

oatmeal for breakfast

Carbs have a reputation for being bad for exercise. There is a widespread misperception regarding this crucial component, with everyone from well-known fitness experts eliminating carbohydrates from their diets to regular people.

Before an exercise, carbohydrates can be quite beneficial. They are swiftly and readily transformed into energy by your body, which keeps you feeling energized as you exercise.

When you eat them before exercising, your body uses them as fuel rather than protein. The muscles receive the protein, and you use the carbohydrates for energy. The major problem with carbohydrates is that they develop into fat if you don’t exercise enough to burn them off.

According to, exercising without eating enough carbohydrates is like trying to drive without gas.

Balance your protein and carbohydrate for a solution on how to get fatter legs in a week without limiting your muscular growth. Make an effort to consume a large proportion of complex carbohydrates. These can be found in whole grains, veggies, and fruits.

Consume High Amount of Protein

The building blocks of muscles are proteins. To properly strengthen your muscles, you must provide your body with enough proteins. Clean muscular gains require a diet high in lean protein.

Besides muscles, lean proteins are a good thing to add to your leaky gut diet shopping list to help restore your gut health.  

Lean protein sources include chicken, fish, low-fat milk, yogurt, and cheese. You can also mix black beans and rice to make full proteins for vegetarian choices.

Protein powder is an additional choice. The protein powder must be lean, just like all other types of protein.

Limit Fat Consumption

Fat isn’t as horrible as most people believe. A balanced diet is a crucial element required for a healthy life. It is not disputing that it hinders the development of pure, lean muscle. You shouldn’t eat as much fat to build striated, toned muscles. 

You might be wondering, what about cholesterol? Does high cholesterol cause weight gain? People who consume too much cholesterol from fatty meats are likely to gain weight.

preparing meal

However, be aware of the health risks resulting from high cholesterol. Talk to your doctor about the best way to keep your cholesterol under control. 

Nuts, nutritious vegetables like avocados, poultry, seafood, and lean cooking oil are all good fat sources. For example, fat is necessary for natural body insulation and cognitive function.

A health catastrophe could result from completely stopping it. Learn how to utilize fats properly rather than removing them.

Avoid fast food and unhealthful eating habits, if possible. To help you maximize your protein needs and invigorate your muscles so they can perform harder for longer, think about taking supplements like protein powders, creatine monohydrates, or caffeine.

It would be better to seek professional counsel before using supplements, as they may contain several dangerous ingredients.

#2 – Concentrate on Lower Body Exercises

The majority of people are looking for a quick solution on how to get bigger legs for females without exercise. However, note that strength training is the best type of exercise for muscular building. Your legs can gain weight more easily the stronger they are.

To help your leg muscles develop, you might want to think about weightlifting.

The majority of these workouts on how to get bigger legs for females at home can be performed without the use of gym equipment.

Here are a few of the top exercises for bigger legs for females. 

Leg Press

This exercise involves using a leg press machine or other gym equipment, but it can help you work on how to gain leg muscle.

  1. Put your feet flat on the press when you sit on the machine. Some furniture is made to allow you to sit half reclined or even lie on your back.
  2. Push the press away from you slowly and cautiously with your entire foot, maintaining your head and back in place. Use more than just your toes or heels.
  3. Hold without shutting your knees for a while.
  4. Return the leg press toward you while lowering it gradually.
  5. Count on your comfort level to repeat.

Avoid fully stretching the legs during this exercise; instead, keep them slightly bent to reduce the chance of damage. You can raise the original mass you place on the equipment as you gain experience.


Squats are designed to add muscle mass to your butt and help you get stronger legs. Squats are the ideal exercise for developing the quadriceps femoris in the upper leg.

woman doing squat
  1. Place your feet hip-width apart as you stand.
  2. Put a hand on each hip, then contract your abdominal muscles.
  3. Bend your legs gradually while maintaining a straight torso to simulate trying to sit down.
  4. Step down until your upper legs are parallel to the ground and you are seated.
  5. Maintain this posture for a minimum of 10 seconds.
  6. Return to standing slowly while maintaining a straight back.
  7. As many times as you find comfortable, repeat.

Calf Raises

This exercise is easy to do and promotes the lower legs’ calf muscles to grow stronger.

  1. With your feet pointing front and your stomach muscles flexed, stand up straight somewhere flat. You can also use the front half of your foot to balance on a slightly elevated ledge for added difficulty.
  2. Raise your front feet upward as though you were attempting to stand on your toes.
  3. Keep your body there for a few seconds.
  4. Go back to your starting position slowly.
  5. As many times as you find comfortable, repeat.


Deadlifts with stiff legs are excellent for hamstring toning. The collection of muscles that make up the calf is called the hamstrings. It’s also fantastic for your butt and lower back.

You can get bigger, more toned calves by using this exercise. If you have dumbbells, you can perform it at home.

  1. Stiff-Legged Deadlift Technique
  2. Place your feet shoulder-width apart while standing straight up.
  3. Hold a dumbbell out in front of you using both hands. Your palms should face your body.
  4. Bring the dumbbells over your feet, tighten your abdominal muscles, and sag at the waist. Keep your back straight at all times.
  5. Slowly raise yourself to a standing position while tightening your glutes and hamstrings.
  6. keep your core tight, then do it again (4-5 sets x 12-15 reps)

Walking Lunges

Perform sets of 10–15 repetitions on each leg. Begin with one set and increase to three or four sets.

walking lunges with dumbbell

Consider holding dumbbells at your sides to increase resistance and aid muscular growth. These can help you gradually add muscle to your legs by working your glutes, quads, and hamstrings.

  1. With one foot, advance with force.
  2. Drop your back knee to the floor as you take a step.
  3. Your torso should remain parallel to the ground.
  4. Lunge with your other foot after rising into the starting position.

Glute Bridge

As its name suggests, the glute bridge exercise can help you develop your gluteus maximus muscles.

  1. On a mat or on the ground, take a seat. As much as you can, bring your heels up to the booty.
  2. Lay down on the floor with your back straight. Outstretch your arms to the side.
  3. Slowly raise your pelvis while keeping your abs firm and your back straight.
  4. Hold, then descend one more.
  5. Repeat.

Wall Sit 

The quad muscles and other large leg muscles benefit greatly from this exercise.

  1. Place your feet firmly on the ground while leaning your back against a wall. Sit down while lowering yourself gradually. Make sure to maintain a flat back against the wall.
  2. Stop and maintain the position as soon as your legs are at a 90-degree angle. Hold the position with your hands on your knees.
  3. For a period of 30 to 60 seconds, hold the position.

#3 – Remember to Rest

Your muscles need to heal to get the most out of your workouts, see results more quickly, and prevent significant injuries. In fact, a rest day should be included in every workout program.

If you use them too regularly, your muscles will stop growing and become worn out. Muscle tiredness in some situations can lessen or even cancel the benefits of your activities.

Insufficient rest also causes muscular plateauing, which prevents you from adding more weight to your exercises.

The majority of professionals advise resting for 48 hours in between intense workouts. When you plan your rest and exercise sessions appropriately, you’ll be astounded by how successful it is.

woman drinking water after working out

Will Strength Training Make My Thighs Bigger?

Your thigh muscles’ ultimate size can be increased by adding additional muscular mass, also referred to as muscle hypertrophy.

Most research recommends strength training for particular muscle groups for the best effects. The most effective frequency for muscle hypertrophy is 2-3 times per week.

These include the glutes, hamstrings, and quadriceps. While anyone can acquire muscle, genetics play a big role in how much muscle you gain.

Additionally, folks with longer limbs may still put on muscle, but since their muscles are spread out across a larger surface area, they may appear smaller.

The best thing to do is to appreciate your thighs’ strength and function, which come in various sizes and shapes, rather than focusing too much on how they look.

How Can a Woman Make Her Legs Bigger?

While there are many ways for a woman to make herself bigger, it is essential to consider what will work best for your body type and lifestyle.

For example, if you have a naturally slim build, you may want to focus on building muscle mass through weight training. Also, remember that diet and cardiovascular exercise can also play a role in achieving the desired look. 

Can Skinny Legs Get Bigger?

Yes, you can make your legs bigger through exercise, but it will take time and consistency.

skinny woman stretching her legs

You need to build up the muscle in your legs through resistance training exercises such as squats and lunges. Additionally, you need to ensure that you get enough protein in your diet to support muscle growth. 

How Can I Make My Legs Bigger Naturally?

To make your legs bigger naturally, you need to engage in regular strength training exercises that target the muscles in your lower body. Also, focus on your form; proper technique will ensure you get the most out of your exercises and avoid injury. 

How Do Skinny Girls Get Thick Thighs?

There are a few things that skinny girls can do to get thicker thighs. First, they can focus on exercises that target the thigh muscles, such as squats, lunges, and leg presses.

Second, they can eat a balanced diet with plenty of protein and healthy fats. And finally, they can be patient; gaining muscle takes time, so it’s essential to stick with it even when results are slow.  


At-home exercise programs and a diet for bigger legs will help you develop muscle mass without hitting the gym. Knowing which muscles to work and how to train them may add mass to your lower body with the gear you already have at home.

Consistently working out will help you become more fit and build stronger, more muscular legs. Ensure that you are getting enough sleep. During those extended REM sleep periods, anabolic chemicals like growth hormone and testosterone are created.

You can also use Optima to improve your endurance and help your body produce more energy. Remember, a healthy lifestyle begins with a healthy you!

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