Learn How to Bulk Up Your Chicken Legs with These Exercises


To keep a smaller frame, you should be incorporating cardio into your workout program. I love running and walking and am always slimmer when I do cardio.

Plus, they’re both great for leaning out your legs and losing weight. I would try to do cardio around 3 times per week.




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Sets 5 Reps 8 Rest 60sec

Why It’s the classic big lift for all-over muscle

How Stand tall with the barbell in front of you, then squat down and grasp it with an overhand grip. Keeping your chest up and core braced, press down through your heels to stand up. Push your hips forwards at the top, then lower.

4A Dumbbelllunge

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Sets 3 Reps 8 each side Rest 30sec

Why This works all your lower leg muscles as well as your abs and lower back

How Stand tall, holding a dumbbell in each hand. With your chest up and core braced, take a big step forwards with your left leg and lunge down until both knees are bent at 90°. Push off your front foot to return to the start, then repeat with your right leg. Alternate your leading leg with each rep.

How To Exercise To Get Slim Without Bulking Up Your Thighs

People who have muscular legs believe that working out will lead to their legs getting even more muscular, which is not what they want. The answer is straightforward for women as it is difficult for you to bulk up from exercises, since you don’t have the hormones needed to bulk up. The only thing that might influence bulking your thighs might be from taking supplements. To bulk up, you need testosterone and women have 15 – 20 percent less testosterone compared to men and thus exercises for women would help them get more lean and slim (5). With that said, here are some of the ways everyone can use exercises to slim their muscular legs:

This does not necessarily mean giving up your leg days. Before you start saying goodbye to leg days, remember that you need to do a balanced workout which means that you won’t be looking for solutions to having slim legs and a bigger upper body soon. What you need to do is concentrate less on your lower body. If you were doing lower body exercises four times a week, you can reduce it to two or once a week. Try to avoid exercises that pump up your legs

There are certain activities that will help to lengthen your muscles, ligaments and other soft tissues. An example of such is yoga and Pilates. These will help lengthen your muscles so that your legs don’t look so muscular. 

Cardio exercises are very effective when it comes to burning fat and muscles. Whether your legs are large because of fat or they are just muscular, cardiovascular exercises are a great way to go. 

Those are some of the ways you can use exercises to slim your legs without bulking them up. 

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How To Bulk: The Wrong Way

The typical old-school approach to bulking up tends to take things literally. As in, you try to gain a bunch of “bulk” as fast as you can.

Here’s what I mean…

  • Eating RecommendationsBulking the wrong way typically comes with such genius phrases as “just eat as much as you can” and “eat whatever isn’t nailed down” and “as long as you’re eating clean you won’t get fat” and the always wonderful “you gotta eat big to get big, bro!
  • Calorie Intake RecommendationsCalorie intake for this sort of bulk will range from somewhere between a very large surplus (e.g. 500-1000 calories above your maintenance level each day, sometimes even more), to simply not even paying attention at all to how many calories you’re eating other than just “eating a lot of them.”
  • Weight Gain RecommendationsRecommendations for your rate of weight gain are pretty similar. It’s either very fast (e.g. 1-2lbs gained per week), or barely even monitoring how much weight you’re gaining other than just making sure you’re consistently gaining a noticeable amount each week.

Basically, the #1 goal when bulking the “wrong” way is to gain weight fast.


Because the faster you’re gaining weight, the faster you’ll be building muscle.


Ehhh, not quite.

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