How To Gain Weight In Legs? Read All Steps

In this post, I have come up with 5 super tips for you that will help you to know how you can stretch your legs and hips to gain weight. In order to achieve your goal, it is important that you keep in mind the following aspects that will be discussed because everything has an effect to a greater or lesser extent.

How to stretch the legs and hips?

When we think of stretching our hips and legs, the first thing that comes to mind is that we should exercise to achieve this goal, which is true, but only to achieve it. It is not necessary.

For our hips and legs to grow, it will be important to combine exercise routines aimed at increasing muscle mass, providing more calories to our body between meals and exercise than we spend. ۔

This will be a short summary of the various actions that affect the growth of our hips and legs. To make this topic clearer, I’m going to give you some tips to make it easier for you to grow muscles in your legs and hips.

Tips for extending legs and hips

Tips for extending legs and hips
Tips for extending legs and hips

Tip 1: Feed

Food is important. If we want to enlarge our legs and hips, we cannot reduce the number of calories we consume, but on the contrary, we will need to eat more than we spend.

Obviously through a healthy diet, with sugar-free foods, low in saturated fat, and so on.

I have never commented that you should avoid fats or carbohydrates unless you use them in a healthy way. Not all fats are the same and not all carbohydrates are the same.

You can take a look at this list of foods to increase muscle mass and a list of foods to lose weight that will help you to know the different foods that you can include in your diet.

Tip 2: Learn a lot.

Don’t just read what I tell you in this post or watch a few videos, it is obvious that first contact will help you to know how to guide you and increase your muscle mass. Take the first step.

But I mean, don’t stay here, read books on training, nutrition, meditation, research, and so on. You don’t have to be a fitness guru, but you do need to know which foods contain empty calories, which are healthy, what exercises are worth doing, and how to differentiate between related aspects. The more you master the subject, the easier it will be to reach your goal.

It takes time, but like everything else, it’s really worth it. Achieving goals is not an easy task.

Tip 3: Training

Cardio exercises will not help us to stretch our legs and glutes, nor will we spend hours and hours running in an elliptical shape or on a treadmill. You do not have to stop these activities if you want to do them, but they will not promote your muscle growth.

To stretch your glutes and legs, you must train with weights and I mean bars with weights, discs, and machines. The weight you have to lift will be what allows you to perform a good technique, and at the same time, no more than 8 to 12 repetitions.

This is because we have to provide a stimulus that makes development stronger and more resistant.

If you need a specific training routine, start with it.

About training

It is important that you know that training every day will not speed up the process, in fact, the opposite is very likely to happen.

Excessive training is harmful when we try to build our muscles and increases our risk of injury and fatigue.

To avoid this, let the muscle group rest for 48 to 72 hours between exercises, this will not only improve your performance but you will also see better results.

More healthy tips

Tip 4: Plan

Good planning always comes with good results. You can use a progress planner or a notebook, but it is important to be organized.

Changing the habit of introducing a new one is complicated, and even more so without an organization that is realistic. That way you’ll avoid excuses like “I don’t have time”, “Better tomorrow, today is bad for me …”.

These are very common mistakes when we look for a change, wanting to incorporate it into our daily routine without specifying how it will be done.

Get organized and accomplish your goals!

Tip 5: Measure your progress.

This may sound silly at first glance, but it is important that you compare your progress. By that, I don’t mean that you weigh yourself on a scale, because it is very unreliable because muscle weighs more than body fat, and seeing that you have gain weight in legs on that scale. , You may think this is a mistake.

The ideal thing to know about how you are really developing is to measure the tape and measure different parts of your body. Write them down, and repeat this process every two weeks. For example, do the work that will plan your progress.

That way, you’ll be able to see if you’re really getting better.

Get ready to see the results.

These tips will help you learn how to stretch your legs and hips. You can follow them whether you are male or female because there is no difference between training, eating, or taking breaks.

As you can see, I’m not talking about how to stretch hips and legs at home or in the gym, this goal can be achieved without going to the gym, but you should train with weights and gain weight. I do not mean with. Typical 2kg pink dumbbells.

The weight with which you should work is what allows you to do a maximum of 8 to 12 repetitions, if you can continue with more repetitions then you have not lifted enough weight.


Now you have to put all these tips into practice to increase your hips and legs at home or in the gym. Remember that the important thing is to continue exercising to stretch the hips and legs, and for this purpose of gain weight, it should be combined with proper nutrition.

Other exercises that you can do with squats to increase the deadlift at home with glutes or bags, yes, you will need to add as much weight as possible to increase your results.

I hope I have explained how to increase the leg and hip muscles with these simple tips.

Frequently Ask Question

How can I enlarge my little legs?

To lose your slender legs, you must train them more frequently, vary the rep and set ranges, and lift heavy weights properly. You should also increase your caloric intake, lift heavy weights, and limit your cardio exercise. Additionally, you must equally work your calves, hamstrings, and quadriceps.

What meals promote weight gain in the legs?

Eggs are a  wonderful source of protein, which is necessary for developing muscles and getting bigger thighs. Protein-rich lean beef can support efforts to gain muscular mass. Salmon, chicken breast, brown rice, oatmeal, leafy greens, milk, and oatmeal are all the best foods for gaining mass in the legs.

How quickly do legs develop muscle?

After starting a leg workout, you can start to see some effects in two to four weeks. Your endurance will increase, and your legs will appear somewhat more toned. Overall, though, it does take three to four months for any noticeable effect, depending on your level of fitness.

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