How to gain leg fat

How to gain leg fat

Let’s know about How to gain leg fat. Some people do not like thin legs. Therefore, they try to make the legs fat. There are some reasons behind the thinning of the legs like diabetes , depression and poor diet. Along with changes in diet and lifestyle, exercise also plays an important role in thickening the legs .

Today, in this article, we will learn about the How to gain leg fat, as well as ways to make thin legs thick, diet and exercise –

How to gain leg fat
How to gain leg fat

because of thin legs

The reasons for thin legs are as follows-

  • Diabetes
  • hyperthyroidism
  • muscle loss
  • Arthritis
  • infection
  • Chronic diseases like heart failure and kidney failure
  • eating disorder

exercises to make legs fat

To make the legs fat, full attention needs to be paid to the body. For this there is a need to do some exercise, which is mentioned below-


Squats work to increase the muscles in the legs and hips. This is a great exercise for building quad muscles in the upper part of the leg. Squat can be done like this –

  • Stand with a distance between your two feet.
  • Now bend your knees and go down as if you are trying to sit. 
  • Get into the sitting position. Keep in mind that the upper part of your leg should be parallel to the ground.
  • Stay in this position for at least 10 seconds.
  • Then come upwards and keep the body straight.
  • You can repeat this exercise as per your convenience.


Lunges are also a great exercise for the muscles of the legs and hips. This can be done like this – 

  • Stand straight and tighten your abdominal muscles. 
  • Extend one leg forward as if you want to walk forward. 
  • Now sit down, keep in mind that your knees remain at 90 degree angle. 
  • Then put your weight on your heels and come back to the first position. 
  • Repeat this exercise with your other leg.

calf rage

This exercise is very easy and it builds muscles in the lower part of your leg. This exercise can be done like this –

  • Stand straight on a flat place. 
  • Keep in mind that your abdominal muscles should remain flexible. 
  • Now stand on the front of your foot as if you are trying to stand on your toes. 
  • Stay in this position for a few seconds. 
  • Then slowly return to the previous position. 
  • You can repeat this exercise as per your convenience.

side lying hip abduction

This exercise is a great option for strengthening the muscles of the legs. This exercise can be done in this way – 

  • Take a turn and lie down on one side. Support your head with the help of your hand. Keep the legs absolutely straight. 
  • Now slowly raise the upper leg as high as possible. Keep in mind that your feet should not turn at all. 
  • Now slowly bring the leg to the starting position. Repeat this several times on both sides.

leg curl

Using the leg curl machine strengthens the legs. Leg curl exercise can be done like this –

  • Fill the machine with as much weight as possible. 
  • Should stop only after doing 10 reps.
  • The cable should touch the ankle and hands should be used to hold the support bar.
  • To lift the weight, bend the knees and bring the feet near the hips and then take them back.
  • You can do three sets of 10-10 reps.

diet to get fat legs

You can also take the help of diet to make the legs fat. For this, you need to include some things like dairy products in your diet and avoid some things like junk food and alcohol . Come, let us know in detail what kind of diet should be taken to thicken the legs-

Consume these things –

  • chicken breast
  • Dairy products like yogurt and low-fat milk
  • Oatmeal , Quinoa and Whole Grain Bread
  • fruits like bananas , grapes , melon and berries
  • Vegetables like potatoes , spinach , cucumber , zucchini and mushrooms
  • Nuts and seeds , such as walnuts , chia seeds , and flaxseed
  • Lentils and Black Beans
  • Olive Oil and Avocado Oil

Avoid these things –

  • Fried foods like french fries , chicken strips, onion rings, and pakoras
  • Liquor
  • Sugar

ways to make legs fat

To make the feet fat, it is necessary to bring some measures like lifestyle changes. Taking measures like getting enough sleep, reducing stress can make the feet fat. Come, let us know in detail how lifestyle changes are needed to make the legs fat.

  • 7 to 9 hours of deep sleep is necessary at the same time every night.
  • To reduce stress, you can give priority to meditation , music or any of your hobbies.
  • Do not put excessive pressure on yourself for any work.


Due to reasons like arthritis and chronic diseases, the legs become thin. Sometimes the legs are thin even genetically. Along with exercises like lunges, squats, as well as changes in diet and lifestyle, legs can be thickened. With ageing, it is important that your feet remain strong, so that you do not have any problem later on.