How to Gain Weight in Your Legs for Females

By Health & Medical Last updated Thursday, September/19/2024

Squats for Your Quadriceps

1). Stand straight with your feet shoulder-width apart.
2). Contract your abs and bend your knees slowly in a sitting motion until your thighs are parallel to the ground. Make sure your knees do not go past the tips of your shoes.
3). Squeeze your glutes and push off the balls of your feet to return to the starting position.
4). Repeat your squats eight to 12 times for one set. Do at least two to three sets with 30 to 60 seconds of rest between each set.
5). Hold a dumbbell in each hand while squatting to make this workout more challenging. Keep your shoulders back and your torso straight while holding weights. This will keep your from putting extra pressure on your lower back.

1). Stand straight with your feet shoulder-width apart. Contract your abs and step forward with one leg, landing with your heel first. Keep your upper body straight while bending both legs until your front thigh is parallel to the ground. Your front knee should be above the tip of your shoe and your back knee should be close to the ground.
2). Squeeze your glutes and push off the ball of your front foot to return to the starting position. Repeat the motion with the opposite leg stepping forward.
3). Continue lunging eight to 12 times per leg for one set. Do at least two to three sets with 30 to 60 seconds of rest between each set.
4). Hold a dumbbell in each hand while lunging to make this workout more challenging. Keep your shoulders back and your torso straight while holding weights. This will help you avoid putting extra pressure on your lower back.
5). To change this move into a walking lunge, repeat steps one and two, then push off your back foot while straightening your knees. Bring your back foot next to your front foot. You are now in the starting position, but have moved one step forward. Repeat the move with your other leg and continue moving forward for eight to 12 steps for one set. Perform at least two to three sets with 30 to 60 seconds of rest between each set.

1). Get on your hands and knees on a mat on the floor. Slowly move one of your feet back while keeping your knee bent. Continue moving the foot back until the bottom of your foot is parallel to the ceiling.
2). Squeeze your glutes at the top of the movement and slowly bring your leg back to the starting position.
3). Continue kicking back with the same leg for approximately 30 seconds to one minute before repeating with the other leg. This is one set.
4). Do at least two to three sets with 30 to 60 seconds of rest between each set.
5). Wear ankle weights to make this move more difficult.

1). Stand on the first step of a staircase facing the top of the stairs. Hold the railing with one hand and slowly move back so that your heels are off the step.
2). Keeping your body upright, slowly lower your heels until they are lower than the step.
3). Push off your toes and lift your heels up high until they are higher than the step. This is one set.
4). Repeat the movement for approximately 30 seconds to one minute. This is one set.
5). Do at least two to three sets with 30 to 60 seconds of rest between each set.