9 Best Tips to Get Bigger Legs Without Exercise!

You could be wondering, how can I make my legs bigger without exercise? You want to make your legs look bigger but don't have time for many activities. 

It's hard to find the time to work out, especially if you're trying to achieve a specific goal like making your legs look more prominent. 

We've got some tips for you that will help you make your legs look bigger without any extra effort.

Just follow these simple steps, and you'll be on your way to having thicker-looking legs in no time!

Why do you have skinny legs?

There are several reasons you may have skinny legs. It could be due to your genes, or it could be because you don't exercise enough.

If you're looking to make your legs bigger without exercise, there are a few things you can do.

Tips to get thicker legs without exercise

If you want to get bigger legs without exercise, you can do a few things.

Figure out your daily calorie intake and

If you want to gain weight, you need to eat more than you burn. You have to eat 500 calories more than you burn each day for a healthy weight gain.

You can add 500 more calories to your daily intake by eating high-calorie foods. That will help you gain weight in a week.

If you want to make sure that you're getting enough calories, you should plan your meals ahead of time and make sure that you eat at the same time each day.

I have left a calorie calculator below to know how many calories you need to eat to gain weight.

Eat more protein

First, you need to eat a healthy diet that includes plenty of protein. That will help your muscles grow.

If you want lean muscle mass in your legs, it is essential to eat enough protein. Some good sources of protein include:

Lean meats

Lean meats have to be one of the best sources of protein you can eat. They are also a good source of iron, essential for muscle growth.

Examples of lean meats include:

• Chicken
• Turkey
• Pork loin
• Beef tenderloin

Fish

Fish you can eat for protein include:

• Salmon
• Tuna
• Cod
• Halibut
• Shrimp
• Lobster

Other protein sources

Other important protein sources include:

• Eggs
• Nuts
• Legumes
• Beans
• Soy products
• Supplement with protein powders

If you find it challenging to get enough protein from food, you can supplement protein powders.

There are many different protein powders available, so you can find one that suits your taste and lifestyle.

By adding protein powders, you will feed muscle growth in your legs.

Eat healthy fats

Another thing you can do to help your legs grow more prominent is to eat healthy fats.

These fats are essential for building muscle, and they also help you stay healthy overall.

Some good sources of healthy fats include:

• Olive oil
• Sunflower seeds
• Walnuts
• Flaxseed oil
• Fish

Take a vitamin D supplement

Lastly, you may want to consider taking a vitamin D supplement. This vitamin is vital for healthy muscle growth, and many people don't get enough of it from food.

A vitamin D supplement can help you reach your daily requirements.

Get enough sleep

Sleep is also crucial for muscle growth. That is because your body releases hormones that help repair and build muscle tissue when you sleep.

If you're not getting enough sleep, you're not giving your muscles the time they need to grow.

Climb stairs whenever you can

If you can't get to the gym, you can climb the stairs. That is a great way to work your thigh muscles, and it doesn't require any special equipment.

Try to take the stairs instead of the elevator or escalator whenever you have the opportunity.

If you climb stairs regularly, you will build thicker thighs and improve your cardiovascular health.

Join a local sports team

Another great way to get bigger legs without exercise is to join a local sports team.

That is a great way to get some exercise, and it can also be a lot of fun. You will be able to work your leg muscles, and you will also get some cardio in.

Some teams you may want to consider joining include:

• Basketball
• Soccer
• Tennis
• Track and field
• Hiking

Joining a local sports team is a great way to get bigger legs, meet new people, and have fun.

Start gardening

You can think of gardening as a form of exercise. You will be in a squat position most of the time, which is excellent for working your thigh muscles.

Gardening is also a great way to get some fresh air and sunlight. Both of these things are important for overall health.

If you don't have much time to exercise, gardening can be a great way to get in some activity.

Drink plenty of water

Last but not least, you need to make sure you're staying hydrated. Drinking plenty of water is essential for overall health, and it can also help you build muscle.

Water helps your muscles recover after exercise, and it also helps transport nutrients to your cells.

Leg exercises to build bigger legs

If you only want big, thick thighs, the abovementioned methods should be sufficient. But you desire magnificent legs, correct?

Then I recommend you to perform some lower body exercises to make your thighs bigger. After that, you can do body weight exercises using leg exercise machines or use weights.

You have to make sure you are consistent with your exercises.

Some of my favorite exercises for bigger legs include:

Squats

The squat is always the first to step in to assist you in improving your lower body muscle growth.

Squats are one of the best exercises you can do for your legs. They work all of the major muscles in your lower body, including your quads, hamstrings, and glutes.

To perform a perfect squat, you need to:

• Start with your feet shoulder-width apart.
• Lower your hips down and back as if you were going to sit in a chair.
• Keep your chest up and your knees behind your toes.
• Once your thighs are parallel to the ground, squeeze your glutes and drive through your heels to return to the starting position.

You can do variations of this exercise, such as squat jumps, split squats, or sumo squats.

Lunges

It is the perfect exercise to build up your upper leg muscles. Lunges work your quads, hamstrings, and glutes.

To perform a lunge, you need to:

• Start with your feet shoulder-width apart.
• Step with one leg and lower your hips until both knees are bent at 90 degrees.
• Make sure you keep your front knee behind your toes.
• Pause for a moment, then return to the starting position.
• Repeat with the other leg.

You can do variations of this exercise, like a walking lunge or side lunge. If it is too easy for you, you can try dumbbell lunges.

Calf raises

Calf raises are an excellent exercise for your calf muscles. They help you build muscle, and they also improve your ankle flexibility.

To perform a calf raise, you need to:

• Stand with your feet hip-width apart.
• Press down into the balls of both feet and lift your heels as high as you can.
• Pause for a moment, then slowly lower your heels back to the starting position.
• Repeat.

Stiff legged deadlifts

Stiff-legged deadlifts are an excellent exercise for your hamstrings. They also work your glutes and lower back.

To perform a stiff-legged deadlift, you need to:

• Start with your feet shoulder-width apart.
• Bend your knees slightly and hinge forward at the hips until your torso is parallel to the ground.
• Keep your back flat and your head up.
• Return to the starting position.
• Repeat.

Leg press

Leg presses are an excellent exercise for a full-leg muscle workout. They also work your hamstrings and glutes.

To perform a leg press, you need to:

• Sit in a leg press machine with your back flat against the padded backrest.
• Place your feet shoulder-width apart on the footplate.
• Slowly press the footplate away from you until your legs are straight.
• Pause for a moment, then return to the starting position.
• Repeat.

Leg curls

Leg curls or hamstring curls help get thick thighs fast because they work your hamstrings. The hamstrings are the muscles on the back of your legs.

To perform a leg curl, you need to:

• Lie face down on a leg curl machine and position your ankles under the padded lever.
• Slowly curl your legs up as far as you can.
• Pause for a moment, then return to the starting position.
• Repeat.

Leg extensions

Leg extensions are an excellent exercise for your quads. They help you build muscle, and they also improve your quad flexibility.

To perform a leg extension, you need to:

• Sit in a leg extension machine with your back flat against the padded backrest.
• Place your feet shoulder-width apart on the footplate.
• Extend your legs straight out in front of you.
• Pause for a moment, then return to the starting position.
• Repeat.

Thigh abduction

Thigh abduction is the best exercise to isolate and tone your outer thigh muscles.

To perform a thigh abduction, you need to:

• Stand with your feet hip-width apart.
• Hold a weight in your left hand and raise your right leg out to the side as high as you can.
• Pause for a moment, then lower your leg back to the starting position.
• Repeat with the other leg.

These exercises target all the muscles in your leg, and if you do them consistently, you will see results.

Getting bigger legs without exercise is possible, but it will take some time and effort. If you want to speed up the process, you can always add leg exercises to your routine.

Remember to be consistent with your workouts, and you will see results.

These exercises will help you build muscle all over your legs, and they will also help you improve your overall strength.

Thicker thighs workout for women

To get rid of skinny thighs, I'm going to show you an extremely successful exercise program.

You must do it twice a week for two weeks, with two days of rest in between sessions.

Day 1

• Squats 3x15 reps.
• Lunges 3x15 reps.
• Stiff-legged deadlifts 3x12 reps.
• Calf raises 3x20 reps.

Day 2

• Leg presses 3x12 reps.
• Hamstring curls 3x12 reps.
• Leg extensions 3x12 reps.
• Thigh abduction 3x15 reps.

Wrapping up

There are many ways you can get bigger legs without exercise. However, by following the tips above, you will be well on your way to achieving the goal you desire.

Remember, consistency is critical. But, with a little bit of time and effort, you will be able to achieve the legs you've always wanted.

Thank you for reading! I hope this article was helpful. If you have any questions or comments, please feel free to leave them below. Take care!

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.