How to get bigger legs?

[Davey2019]

I've put on a good bit of size on my butt, but my legs are kind of lagging behind. I think that maybe my butt is doing too much of the work and my legs aren't getting stimulated properly. Could that be a reason? Or is it simply down to genetics?

Updates

+1 y

It's not me in the picture.

[Obtuse]

Sometimes the quads and hams can be a bit tricky to grow for some people. I think one practical observation to make is that our legs are designed already to handle a great deal of volume since we're resisting the entire weight of our bodies simply standing upright each day. That tends to be true of glutes as well but I think some people have more trouble with quads and hams in particular.

If that's the case, your body might respond well to a much higher volume than usual: lower intensity/resistance, higher reps (ex: 25+ reps/set). Or if it's the case that your glutes are doing the bulk of the work, maybe the opposite with higher intensity since the heavier resistance is going to require you to recruit more muscles to resist (but extra careful with the form to avoid injury).

Also just paying careful attention to form and making some tweaks might make a difference. For example, if you are doing more explosive concentric, then that has a tendency to shift more focus to the broader muscles of the body like the glutes. If you use a slower tempo, it can help transfer more of the tension to the relatively smaller ones. And if you do squats, then if your tendency is to do those with toes pointed outward, that's going to transfer more tension to the glutes. Little form tweaks might make quite a difference here. But I'd experiment a bit and carefully, of course.

[Davey2019]

Makes sense you're the second guy to say slow down the tempo. Thanks. I have switched from low bar squats to high bar, so my toes are pointed a little more inwards, so I'll see how that goes

[Obtuse]

In general, slowing down tempo has that kind of effect. For example, if you try to do a pull-up in slow motion, typically it'll mostly miss the lats and transfer more tension and mechanical stress to the smaller muscles like bis and forearms. If you do a particularly explosive concentric and really focus on squeezing elbows, it's going to really transfer a great deal of tension to the lats as the broadest upper body muscle. I see some people saying tempo doesn't matter but in my experience, it can really shift what muscles are being recruited most -- you can completely feel the diff.

As for intensity vs. volume, I always think it's a good idea if someone isn't combining volume days with intensity/strength days to try to add whatever is missing. Since even if your body mostly responds best to high volume, your strength days will increase your muscular coordination and you'll be able to quickly multiply the amount of weight you can handle on volume days. It's mostly finding the sweet ratio between these two that I think varies more per individual -- but if one is completely missing, I'd throw in at least a little bit of it and see if that helps.

[Davey2019]

Thanks it's something to think about that I never considered.

As for volume and intensity, I usually started off with a strength movement. Like squats for sets of 3-6 Then move onto higher volume accessory stuff like a Bulgarian split squat for sets of 10-15. You think I should keep the strength movements separate?

[Obtuse]

in my opinion and based on what I've found works best for me, yes. I'd separate whole days when focusing on more on strength and intensity, with much longer rest intervals during those days. You need more time typically on those days even though the net volume will typically be lower.

I'm pragmatic here though and really go by the idea that individuals can vary a lot here. I'm all for experimentation and discovering what works best for us. But I think it does help to mix things up especially when you are plateuing in some way.

[Davey2019]

Thanks for your help 😊

[Obtuse]

Cheers! I thought a bit more about this and the reason I think it might be better to isolate focus on training variables like intensity vs. volume instead of varying them all in one day, at least for a while, is that it's going to not only maximize focus on that training variable on a given day but also help you to more quickly discover what is working to get the results you desire. It's very difficult if we're doing like a dozen things and something is working to narrow down which one of those things is most promoting the results we desire. Once you have things figured out, you might confidently mix things up more.

And if your focus is more on muscle growth, you probably don't need many dedicated intensity days. I wouldn't alternate training like a powerlifter every other day if muscle growth is the focus -- maybe just throw one in there every week or two. But also by separating whole days for those, you can get a bit more volume out of your volume days.

I'd try to simplify for a while and really focus on the form of your bread and butter motions and maybe avoid supersetting just momentarily if you're doing that, not focus on too many training variables at once, and experiment with the basics. Sometimes it helps to reset this way from a complex training routine and just get back to the basics for a while. Then as you start understanding what does what and what works well and what does not, you can combine and make your routine more complex once more and this time with renewed understanding and confidence of how each individual thing you do shapes your body.

[Obtuse]

Personally, and this is probably getting very individual-specific (and not necessarily a recommendation but just an example to illustrate the benefits of experimentation), I find it helpful even to separate cardio days from resistance days, and separate resistance days into strength/intensity vs. volume/hypertrophy days.

But that probably has to do very much with my approach to nutrition. I prefer to keep it reasonably consistent instead of separating extended bulking cycles from cutting cycles because I hate being even a tiny bit chubby (I start to get lazy like someone strapped a weighted vest on me the whole day that I can't take off). I prefer to bulk, even if it is a little bit slower while staying reasonably lean the whole time. So what I suspect that separating cardio days completely from resistance does is that, by keeping my caloric intake reasonably constant, I create the caloric deficit needed to cut on the dedicated cardio days burning more energy those days. Then I create the modest surplus on resistance days required to bulk on days where I avoid cardio completely and just focus on resistance. The requirement here to create that effect is that I keep the calorie and macro intake reasonably constant (I don't eat more on the cardio days, e. g.).

That's just a personal illustration and maybe even something you might want to try, or not. But I'm all about this style of experimentation and finding what works best for us... especially over the years as I get older (in actuality I'm close to 40 now). What we learn to work best for our specific bodies lasts a lifetime, so I really found it beneficial the older I got to experiment and figure it out -- and continue experimenting and figure it out even better.

[Davey2019]

Thanks that makes sense. I do have strength goals as well though. So i kind of want to keep the heavier movements. Thanks I will experiment with different things.

[JayParris]

If you don't mind posting your lower body routine, there are usually a few tweaks that can get things moving in the direction you want. If you've already put some size on your glutes, it shows you have the dedication to get what you want. Kudos on that. 99% just wish and complain

[Davey2019]

squat, romanian deadlift, Bulgarian split squats, hamstring curls, leg extensions, then abs.

Then my second workout I switch the first two exercises and do. Conventional deadlifts then front squats.

[Davey2019]

I used to do hip thrusts instead of deadlifts, but i switched it up.

[JayParris]

You already have great choices for your lifts, so you just need a couple tweaks.
Hamstring curls for high reps first (important)
Squats
Romanian DLs (make sure you feel the stretch in the hams at the bottom, and don't go so heavy that your glutes take over)
Split squats
Ham curls again if you want (lower reps this time)
Leg extensions (low weight, high reps, minimal rest)

Keep your second workout the same

[JayParris]

That last sentence was a little vague, sorry. Keep doing what you're doing now for the second workout.

[CubsterShura]

Wow never thought I'd see a question like this since Kim K's big butt with tiny legs is the popular look now and many women desire to grow their butt without growing their thighs.

Do squats while internally thinking of working your quads. Avoid glute isolation exercises. If you have resistance bands, use them to do hamstring curls. And do calf raises with weights.

These should help. I feel like my entire legs, along with my butt are small compared to my upper body and I desperately try to grow them >.< hope this helps.

[Davey2019]

I'm not a fan of that look, but its kind of happening to me lol. Thanks for the advice! I hope you reach your goals 😊

[CubsterShura]

Thanks! I hope you do yours too. Let me know if it helped.

[bogosoglu]

Heyy

[Secret6620]

I think it's genetics mostly. I have naturally bigger thighs and a small waist. I think the girl in the picture is the perfect shape and size. 🙌

[Davey2019]

Thanks hun! I'll just do what I can to affect it I suppose. Yes i think so too 😊

[jaybee281]

I know you might think that your ass looks big compared to your legs (a girl friend of mine thinks the same way) and here's the thing your ass doesn't look like from a different body than your legs it's actually sexier than bigger legs with it.. I know i didn't answer your question just sayin

[Anonymous]

Do compound lifts that work the entire lower body. Squats and deadlifts will do the job here. Start light and practice PERFECT form before loading on the weights. If you do that you'll achieve great balance in tone and strength through your legs and butt.

[Opinion Owner]

What kind of workouts do you do now?

[Davey2019]

squat, romanian deadlift, Bulgarian split squats, hamstring curls, leg extensions, then abs.

Then my second workout I switch the first two exercises and do. Conventional deadlifts then front squats.

[Opinion Owner]

Damn! Sounds like you're hitting all the right groups then. What kind of weight are you using and how many sets and reps do you do?

[DashboardLight]

This is barely down to genetics, though it depends on genes how fast your legs can grow.

Do SQUATS (very important), lunges, glute bridges, deadlifts, and calf raises. Plus, don't forget to take in plenty of healthy calories, especially protein.

[chriscdi]

are you doing any leg exercises? because remember that the exercises you do can all depend, some are meant for specific parts of the body, ever heard of when people say about skipping leg day? for that reason, someone people dont think working on the legs is important until they have smaller legs compared to the rest of their body, find leg exercises, do them, nd im sure you'll get your legs to the shape you want them.

[Girther10]

Don’t try yo get bigger legs, unless they’re just like bird legs. You will gain weight and get bigger legs as you age. Don’t push it, especially when big butts and legs will soon be out of style. Then your stuck with the impossible chore of losing weight, which is hard af.

[genericname85]

fat distribution is down to genetics. muscles however is purely up to you.

[Davey2019]

Fat distribution is definitely part of the issue.

[genericname85]

well than create thickness with muscle :D

[Davey2019]

I'll try 😊

[kittenbits]

As you keep lifting heavy and your body fat increases your legs get bigger. You look great by the way in your profile pic

[Davey2019]

I hope so. Thanks girl 💜

[kittenbits]

Sure np , is it ok if I pm you? Also not fair to compare yourself to others especially that model as she has had thick thigh all her life (genetics)

[Davey2019]

Sure. I get that, I'll just do what I can.

[kittenbits]

If it makes you feel better I am also trying to get more toned as well I feel a bit chunky but also want to embrace my body

[blutwolfe]

Your form isn't right, most people are unbalanced and have weak hamstrings, I would start there

[Davey2019]

Thanks!

[AynonOMouse]

Squats, but why get bigger legs? Skinny legs look good on a girl unless she is very tall.

[Davey2019]

I squat already, but just my butt seems to grow faster. And Because I like them

[AynonOMouse]

Try doing the squats slower and hold a dumb bell in each hand. Like 4 or 5 seconds per squat and either 5 to 10 pound dumb bells in each hand.
Do a couple sets of 50 reps (or 4 sets of 25 reps) a couple different days per week for 3 months.

[Davey2019]

Ok thanks

[scooogy]

So you wanted a bigger butt and now bigger legs as well, or the bigger butt wasn't your fault and now you try to compensate it by bigger legs?

[Davey2019]

I wanted both, but the butt is growing faster or responding more to training.

[scooogy]

may I ask, what made you want a bigger butt?

[Davey2019]

I like how they look. I was like a rake when i was younger and got picked on a bit for it.

[scooogy]

Have you been complimented on your butt so far?

[Fergus618]

Whether it be guys or girls, slim legs are better in my eyes, lean muscle and not bulk

[jason222]

Dont worry im sure the boys enjoy your big booty lol. But honestly id just mix up ur workouts. Has ur ass always kinda stuck out lol?

[Davey2019]

It has a little, but since I started training it feels like it's become more prominent.

[jason222]

@Davey2019 yeah it might just be genetics. but im sure u look great. you have such a beatufiul face if thats u in profile pic so it shouldn't mattter too much.

[jason222]

@Davey2019 can u follow me back?

[WhereAmI]

I just do simple foreward and reverse leg curls on the machine but most of my leg workout comes from playing hockey.

To bad you're not an Irish step dancer. Those girls have legs made of iron. lol

[Gedaria]

Looking at the picture I cannot see anything thing wrong...

[Gedaria]

Why would you want bigger legs. They can look unattractive...

[Davey2019]

Because I like the way they look.

[DomTreddo]

Is there a specific muscle you're wanting to define?

[Davey2019]

Hamstrings the most probably, but quads as well.

[DomTreddo]

Try deadlifts and leg curls

[Hat0nHead]

Feel free to message me if you want tips on a few leg/butt workouts :)

[Davey2019]

Will do 😊

[KralArthur]

What about me

[Hat0nHead]

@KralArthur huh?

[MackToday]

That girls legs are too big she's getting into dude country.

[On_cloud_wine]

Her legs are perfectly normal. She has gymnast thighs.

[MackToday]

@On_cloud_wine It's more her calves looking a little manish.

[On_cloud_wine]

Her calves are quite slim... and pretty toned. Everyone’s built differently, even whites.

[MackToday]

@On_cloud_wine I don't know about that, I'm the one with all the software built in to tell.

[On_cloud_wine]

She’s not a man, if that’s what you’re getting st. I’m fact, I’m built just like her, just a couple of inches taller.

[MackToday]

@On_cloud_wine She's not a man but her legs have a lot of muscle. Probably a dancer or some other kind of athlete, hopefully not a stripper or something pathetic like that.

[On_cloud_wine]

Strippers were once dancers... they practically work the same muscles if they know how to use the pole.

[MackToday]

@On_cloud_wine Strippers are failures is the thing of it.

[Shebleble]

"If you dance a pole that dont make you a hoe"

[MackToday]

@Shebleble I sure won't be going out with a girl who does.

[Shebleble]

Then dont lmao😂

[Shebleble]

And by the way she has really nice legs i wish my legs looked like that but i can't tone them up enough. There is no problem with her legs at all

[tiajoka]

Girl in the picture is... It's unattractive. So much thigh and 0 butt. A bigger butt without much thigh couldn't be so bad though.

[Swimmerdude2013]

Squat often and heavy. It will also give you a very toned butt.

[codyccc]

Simple throw 90 pounds of gear on and go for a 5 mile run twice a day 6.5 dsys a week

[On_cloud_wine]

Like ankle weights?

[codyccc]

No like special opps guys wear

[On_cloud_wine]

🤨Opps? Can you provide a link or picture pretty please with a 🍒 on top?

[codyccc]

https://images.app.goo.gl/SCz6hJx5rRwhvj5t8

[On_cloud_wine]

Are soldiers trained in all that gear? My goodness.

[codyccc]

Plus more about 90 pounds in total

[On_cloud_wine]

Doesn’t opp mean enemy?

[codyccc]

Opps is short for operations

[On_cloud_wine]

Special operations... 🤔

[Secret6620]

OMG I know that pain. We had to carry 65 lbs plus the sac. And we only did 9 miles. The guys had to do 20 in bootcamp. That stuff really works out your hips too! Marine corps was an awesome branch to join. (◠‿◕)🌸💘