How to Build Leg Muscle


Many men and women want to know how they can build more leg muscle. It’s important to have a healthy body with lots of lean muscles and small amounts of fat. Being lean and healthy can save you from a lot of health issues associated with obesity and being overweight. And in addition,  people who have strong,  muscular legs are proud of them because they look nice.


Fortunately,  you can learn how to build great leg muscle in only a few easy steps. With this article,  you can figure out how to change your diet,  exercise,  and adjust your lifestyle to give you lean,  muscular legs! Read on to learn more.

1. Change Your Diet to Add More Muscle to Your Legs

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First this is first: you will want to adjust the way you eat and what you eat so that your body is able to produce more protein and build more muscle. Keep in mind that muscle is not all about eating huge amounts of meat. You’ll have to completely revamp your entire diet to really make changes.

  • You’ll want to start by eating more protein. You can eat more eggs,  cheese and meat of any kind to get more protein into your diet. Protein builds muscles,  so eating more of it will help you.
  • You will also want to refrain from eating sugar and carbs. Carbs like white rice,  white bread and crackers and pretzels will turn into sugar in your body. These foods will hinder your progress as you try to eat more protein and gain more muscle.
  • Lastly,  you will want to eat at least 5 to 7 servings of fruits and veggies every day. For some people,  this is hard,  but for others,  it’s easy because a lot of people like fruits and veggies in their diets anyway. If you have a hard time eating these foods,  try soups,  stir fries,  and salads.

2. Get Plenty of Rest and Sleep

After changing your diet,  getting plenty of rest and sleep are key for making sure that you build muscle on your legs. Rest and sleep are when muscles are actually created. You see,  exercise is actually tearing the muscles you already have,  and when you rest and go to sleep,  your body has a chance to repair these tears. That is when the muscles on your legs grow. As they repair themselves,  they become bigger and stronger. That’s why you might be sore after a big day of working out.

  • To help get more sleep,  aim to sleep at least 8 hours each night. This might mean going to sleep earlier than you usually do,  but for others,  it might mean trying to get up later. Waking up very early is generally good,  but if you are not getting at least 8 hours of sleep each night,  you’ll want to sleep in when you can to catch up.
  • Taking naps is not bad,  and if you have trouble getting your nightly sleep,  you can easily go to sleep during the day for a few hours. Just make sure that you don’t over do it.
  • Lastly,  make sure you have at least one day a week of rest from exercising. Do not exercise every day. Your body cannot handle it.

3. Perform Cardiovascular Exercise to Get Rid of Fat and Gain Lean Muscle

You’ll definitely need to do some exercising to get rid of excess fat on your legs (if you have this) and to add lean muscle to your legs. Cardio exercise is where you will want to start—but keep in mind you will also need to do some strength training. Both types of exercise will help you to develop a healthy lower body. Let’s start by talking about how to implement a cardio program into your routine.

  • Start cardio by running or jogging. If you can’t run or jog,  you can try walking. Power walking is a great way to burn calories even when you are not running or jogging.
  • You can also try working out with cardio exercise by doing an elliptical machine or a stair stepper. These are a great way to do cardio while also strength training.
  • Finally,  try joining a sport like soccer or swimming. You can workout with your friends or a family member. If you have trouble finding friends,  you can join a sport.

4. Build Muscle Even Further With Strength Training

Now that you have worked out your cardiovascular exercise routine,  you’ll need to work on strength training. These exercises can be done with simply your body weight,  or you can use other weights that you either lift and manipulate or adjust with a machine.

Either way,  the goal with strength training exercises is to build the muscle. You’ve helped get rid of extra fat that’s been hanging onto your legs by way of cardio exercise,  and now it’s time to add the real muscle!

  • Squats – Squats are great at building your gluteus maximus muscles and also for building your top thighs.
  • Lunges – Lunges work one thigh at a time. You will be able to lunge forward one leg at a time to work on each leg. Make sure you practice proper form.
  • Leg Presses – Leg presses require a machine,  but you will be able to build your top thigh muscles when doing this move.

4. Try Some Extra Tips For Building More Muscle

Keep in mind that there are some other things you can do for your body and your muscles as well. These are small lifestyle changes that can make a really big difference in how healthy you are and how your legs look.

  • First,  drink more water. More water will help you to build more muscle.
  • Next,  try to find a workout buddy who will hold you accountable for exercising.

Lastly,  remember that it is great that to have muscular legs,  but you can only do so much for your body. Be happy with the legs and body that you have and go from there. By using the advice in this article,  you are sure to improve the muscles in your legs in no time at all!

Have questions or comments?  Let me know what you think below!