Tips on How to Get Bigger Legs for Females

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

Gone are the days when women would just worry solely about their visage, or how to achieve that hourglass figure. Nowadays, women are focused as laser on improving aspects of their body that they consider their assets, such as their legs.

With steroidal supplements getting more and more popular, there are even those who opt for injections in order to grow bigger legs; on the other hand, there are many that go for more natural ways to achieve this. In this article, we will discuss some of the best ways on how to get bigger legs for females naturally.

3 Tips to Get Bigger Legs for Females

Whether you want to look good in a skirt, shorts or dress, having toned and muscled legs is more than just useful. Having strong and fit legs can boost your self-esteem and self-confidence even if you are overweight. Not only will this improve your posture, but it will also help you walk around with more energy.

With the looming effects of the pandemic and people wanting to save time from commuting to and from the gym, it’s no surprise that more and more people are exploring ways on how to get bigger legs for females at home.

#1 –  Change Your Diet

The first tip on how to get bigger legs for females without exercise revolves around diet. Make sure you’re eating the right foods. You should eat lean protein and healthy fats, which are essential if you want to build muscle. What foods make your thighs bigger? Here are some more tips:

Increase Your Carbohydrate Intake.

Carbs are a great source of energy, and they help you burn more fat by speeding up your metabolism and helping you feel satisfied longer. If you’re looking to build muscle, carbs are essential.

pasta dish with basil on a white serving plate

The more carbohydrates you eat, the more glycogen your body will store. Glycogen is stored glucose that is stored in the muscles for fuel and to help you build muscle mass. This means that when you eat a lot of carbs, your body will be able to build more muscle mass and get bigger legs.

However, too many carbs can make it harder for your body to lose weight. So don’t go overboard on them—just make sure that you’re getting enough to fuel your workouts without leading to excess weight gain.

Women should aim to eat between 1 and 2 grams of carbs per pound of bodyweight every day. For example, if you weigh 150 pounds, try eating 150 grams of carbs per day (about 300 calories).

Consume High Amount of Protein.

Protein is essential for muscle growth and development, so it is important to consume enough calories from protein-rich foods. Protein rich foods include eggs, chicken breast, fish and seafood, red meat, nuts and seeds. You can also find protein in dairy products like milk and cheese.

Limit Fat Consumption.

Fat is stored in the body as triglycerides, and it’s not just fat that gets stored—it’s also carbohydrates. The more fat you eat, the more your body will try to store it.

That means less room for the muscle building nutrients that are essential for getting bigger legs! So if you want to build muscle mass and get a great pair of legs, make sure you’re eating enough protein instead of fat every day.

#2 – Focus on Lower Body Exercises

Once you have your diet in place, it’s time to put into the mix the right kind of exercises for your lower body.

It’s important to know what kind of exercises will help you get bigger legs for females. There are a few things to keep in mind. The first thing is that you need to focus on compound movements because these are going to be better for building muscle mass than isolation exercises like leg extensions or leg curls.

So if you want bigger legs, then you need to include squats, lunges and deadlifts into your workout routine.

You should also be aware that the amount of weight you use is not as important as doing the exercise correctly and using good form. It’s also important that you keep your knees tracking over your toes — don’t let them cave inwards!

Make sure that when performing a squat, there should be a slight bend at the hips – but nothing more than 90 degrees so that your back doesn’t round forward, as this will cause injury.

Here are some exercises that you can try at home:

Leg Press

Leg press is one of the best exercises for building lower body strength. It can also be very intimidating, especially if you’re a beginner. It can help build your quadriceps, hamstrings, and glutes—all of which are important muscles. If you’re looking to do leg press as part of your workout routine, here’s how.

1. Find a weight machine with a leg press attachment

2. Sit down in the machine, leaning against the back pad, knees bent at a 90-degree angle, and feet flat on the platform under the lever pads

3. Press down on both levers until they are fully extended

4. Release one lever at a time and repeat for 10 reps


Squats are one of the best exercises you can do to build up your lower body, but they’re not always easy to do correctly. Here are some tips to get you started:

1. Find your stance. Stand on your feet shoulder-width apart and toes slightly pointed out. Your knees should be slightly bent and you should feel a slight stretch in your hamstrings as you stand. This is your start position for squats.

2. Bend at the hips and lower yourself down as far as feels comfortable—you might have to start small at first!

Try lowering yourself, reaching a point where your thighs are in parallel position with the ground (or just above), or if that’s too difficult then aim for just below parallel. Make sure that your back remains straight and don’t let it cave inward during this movement—keep it nice and straight.

group of women doing squats

3. Push through your heels to return yourself back to standing position, making sure not to lock out at any point along the way up or down during this exercise.

Your knees should still be slightly bent when pushing back up from a squatting position so that you are using muscles in both legs equally throughout this movement; if they aren’t bending then try adjusting their position before continuing.


The deadlift is a great lower body exercise that targets your glutes, hamstrings and quadriceps. It’s also the best way to get a nice round backside. Here are some tips on how you can do proper deadlifts:

1. Start with a lighter weight. If you’re new to deadlifting, you might want to start with just the bar (45 lbs). Once you’re comfortable with that weight, try increasing it by 5-10 lbs every time you work out.

2. Keep your back straight. You should be able to look down and see the floor through your legs. Don’t round your back or lean forward too much, otherwise you’ll put stress on your lower back muscles instead of your glutes and hamstrings.

3. Keep your knees slightly bent throughout the movement so you don’t put too much pressure on them—this will help prevent injury as well.

Walking lunges

Walking lunges are a great exercise for strengthening your legs and butt. They are also one of the easiest lower body exercises you can perform. Here’s how you can do them:

1. Stand with your feet hip-width apart, toes pointed forward.

2. Take a big step forward with your right leg and lower yourself until both knees are bent at 90 degrees—your left knee should be directly above your ankle and your right knee should be directly above your right ankle. Lower yourself until your right thigh is parallel to the floor. This is where you’ll be setting up your start position for each rep.

3. From here, take another large step forward with your left foot so that you’re back in start position (with both knees bent at 90 degrees).

4. Repeat steps 1 to 3 for 10 to 15 reps on each side, or until you’ve completed 2 sets total (one set on every leg).

Glute Bridges

Glute bridges are a great way to build your legs and glutes. It’s a simple exercise that you can do anywhere, and it’s a great way to work your lower body.

To do this exercise, lie with your back to the floor, fold your knees while keeping both feet firmly flat on the floor. Then, raise your hips from the floor, until they’re aligned to your shoulders.

Hold this position for a few seconds at first, and then slowly lower yourself down to the start position. Repeat around 10 up to 15 times, adding more repetitions as you get stronger.

Wall sits

Wall sits are a great way to strengthen your lower body and improve your overall fitness level. Even if you don’t have much time, wall sits are an effective way to get in a quick workout and feel the burn!

man and woman doing wall sits for fit legs

Here’s how to perform it:

1. Start by standing against the wall, back flat on its surface, and your feet about 3-4 feet away from it. Place your hands on the wall at shoulder level and lean back into it so that your body is at approximately a 45 degree angle from the floor, with your knees bent at 90 degrees and aligned over your ankles.

2. Keeping your back against the wall, slowly lower yourself down, until you see that your thighs are parallel to the floor (or as close as possible). The key here is to keep yourself in this position for as long as possible—you should aim for a minimum of 30 seconds at first, and then work up from there.

3. Once you’ve lowered yourself down far enough so that your thighs are parallel to the floor (or as close as possible), carefully lift yourself back up again until you’re upright again. Don’t rush this part! You’ll want to make sure that you do it slowly so that you can really feel all those muscles working hard. That’s what will help them grow!

For all these exercises, the main focus should be to integrate all of the key muscles in your legs in the movements you perform. Also, the negative rep portion is the most important for stimulating growth.

Finally, try and promote good neuromuscular recruitment so that your mind-muscle connection works on these muscles. If you get these tips right, everything else should fall into place as you get stronger legs.

Hiring a personal fitness trainer can also be a big help. A personal trainer can help you get your diet and exercise in order, and they’ll make sure you’re doing things the right way. If you’re not sure how to execute something or what exercises to do, it’s nice to have someone who knows what they’re doing there with you.

They can also give you tips on how to lose weight if that’s your goal. Some people want to gain muscle mass while others just want to tone up their bodies. Either way, having someone there with you who knows what they’re doing will make it easier for you to reach your goals.

#3 – Don’t Forget to Rest

While you want to make sure that you’re working on your leg muscles, don’t forget to rest. This is a crucial part of building great muscles. If you’re not giving yourself a chance to recover properly, your body won’t have the energy it needs to continue making progress.

Get enough sleep and also do active recovery – like getting a massage or doing a less intense exercise, such as swimming or yoga. Yoga helps to restore balance, flexibility, and strength to your muscles and joints, while also improving your breathing and posture. It can be particularly beneficial if you’re recovering from a sprained ankle or knee.

Swimming is another excellent way to relax after a strenuous workout. The water provides resistance for your muscles as they move through their range of motion, helping them relax and relieve soreness.

I would also recommend 8-10 hours of sleep every night, and take at least one day off per week from working out. Sleep helps your body recover from the stresses of your day and helps you prepare for the next one. It’s also important for your brain to rest and recharge so that it can be ready to learn new things, or remember the old ones – such as your reps!

Pressed for Answers: Addressing Frequently Asked Questions

How Can a Girl Get Bigger Legs Fast?

First and foremost, you need to ensure that your diet is healthy and balanced. This means that you should be eating foods rich in protein, such as chicken breast and eggs. You should also be consuming plenty of fruits and vegetables, which will give you the vitamins and minerals that your body needs to grow strong muscles.

smiling woman holding a spoon and bowl of fresh fruits

Another thing that will help you get bigger legs faster is exercise. When it comes to building muscle, there’s no better way than by lifting weights. Lifting weights will not only increase the size of your muscles but also improve their tone, which makes them appear more toned than they would otherwise.

How Can I Get Thicker Legs Fast?

Is there a way how to get fatter legs in a week? While there are no short cuts to anything great, you can definitely cut down the time and get thicker legs faster than the average time. Design your diet to include more protein sources than fats, hydrate well, and exercise.

  • Do a lot of squats. Squats are going to be the best exercise for your lower body. They are going to help you get bigger thighs and make them more toned.
  • Do lunges in order to increase your glutes size as well as make them more toned and firm. Lunges are an excellent exercise for increasing the size of your glutes and making them more toned.
  • You can also do deadlifts, which will help you build strong muscles in your backside and hips, giving you bigger legs overall.
  • Run or walk on a treadmill every day for at least 30 minutes, so that it will burn calories during exercise which results in weight loss and better muscle development.

Can Skinny Legs Get Bigger?

In case you are wondering why are my legs so skinny, girl? Developing skinny legs to muscular legs can take a lot of work, but it is of course possible. The key is to build your muscles by doing resistance training, which will make your legs look more toned and shapely.

The best way to do this is with compound exercises like squats and lunges, which hit multiple muscle groups at once. You can also try leg presses, calf raises, step-ups (on a bench), and single-leg deadlifts.

You should aim for one or two 20-minute sessions of resistance training per week if you’re just starting out, and build up from there as your stamina improves.


 I’m sure all of us would agree that we want our legs to be as strong as humanly possible. All it will take is some hard work and determination, and there’s no better time to get started than right now.

Follow these tips on how to gain leg muscle, and continue eating more healthy foods. The goal does not stop at simply having bigger legs, but having STRONGER legs.

Keep visiting Fitness Belly for more workout and wellness tips, make us a part of your journey through a holistic approach to fitness.

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