How to

Big Body and Small Legs 5 Tips to Build a Bigger Lower Body

Having a big upper body and skinny legs can be an aesthetically displeasing look. Unfortunately, this is a common problem faced by many people looking to build muscle in their lower body. Here we will provide you with five quick tips for building a bigger lower body so you can have the balanced physique you desire.

Here’s Why You Want a Bigger Lower Body

Bigger legs and glutes are great for improving your overall appearance and come with many other benefits. Having strong leg muscles increases mobility, balance, strength and coordination. Additionally, strong leg muscles help protect your joints from injury and improve posture while allowing you to move more efficiently throughout the day. With all these benefits, it’s no wonder why you would want to build a more enormous lower body.

5 Quick Lower-body Muscle-Building Tips

Do More Than Squats: Though squats are effective for targeting the glutes, quads and hamstrings, they should not be your only lower body exercise. Instead, add various movements, such as lunges and deadlifts, to target each muscle group.
Add Calf Exercises: Many people neglect their calves when trying to build muscle in their legs, but this can be a mistake. Adding exercises such as calf raises and donkey kicks to your routine will help you build more muscular calves, contributing to a bigger lower body overall.
Lift Heavy: To build muscle, you must lift heavy weights with low reps and high intensity. This means pushing yourself past your comfort zone to force your muscles to grow.
Extend Your Leg Workouts: Increasing the length of your leg workouts can help you gain more volume and better results from your training sessions. This may mean adding on extra sets or extending the duration of each exercise by a few seconds.
Allow for Recovery Time: Your muscles need time to rest and repair after a hard workout session to grow and improve continually. Make sure that you allow at least one day of rest between lower body workouts so your muscles can fully recover and be ready for the next session.

Why Your Legs are Skinny

There are various reasons why you may have big body small legs. It could be due to genetics, diet, or lack of proper training techniques. Many people tend to focus on their upper body workouts while neglecting their lower body which can cause an imbalance in muscle size. Additionally, some people have naturally small calves or thighs that they cannot change, no matter how much they train. Finally, your diet plays a significant role in muscle growth, so if you are not eating enough protein or calories, you will likely struggle to build more giant legs.

The Role of Diet

Building bigger legs requires a caloric surplus, meaning that your body needs to take in more energy than it expends. This means that you need to eat plenty of healthy proteins, carbs and fats to give your body the fuel it needs to build muscle. Additionally, your diet should be supplemented with high-quality supplements such as creatine and BCAA to boost your results further.

How Do You Build a Bigger Lower Body

Building a bigger lower body requires an effective combination of proper nutrition, intense workouts, adequate rest and recovery time. Start by focusing on compound exercises such as squats and deadlifts while adding accessory movements like calf raises and lunges. Make sure you lift heavy and push yourself to your limits in the gym. Additionally, ensure you are eating enough calories and protein for muscle growth, allowing for at least one day of rest between workouts.

Big Body Small Legs FAQs

Q: Why do I have small legs and a big upper body?

A: There could be a variety of reasons why you have this physical composition, such as genetics, diet, or lack of proper training techniques. Make sure you focus on lower body exercises while also eating enough protein and calories to support muscle growth.

Q: How to fix the small leg bigger upper body problem?

A: The best way to fix this issue is by following an effective combination of proper nutrition, intense workouts, adequate rest and recovery time. Start by focusing on compound exercises such as squats and deadlifts while adding accessory movements like calf raises and lunges. Make sure you lift heavy and push yourself to your limits in the gym. Additionally, ensure you are eating enough calories and protein for muscle growth, allowing for at least one day of rest between workouts. This will help ensure a balanced physique with strong legs to match your big upper body.