Small Legs Big Upper Body – 5 Tips to Build a Bigger Lower Body

Having a fat upper body and skinny legs is a common problem that many people face. If you have small legs big upper body, finding clothing that fits appropriately and is embarrassing when wearing shorts or swimsuits can be challenging. You may also feel self-conscious about the way your body looks. Fortunately, there are ways to build a more extensive lower body. Here are five tips to help you build bigger, more muscular legs.

Here’s Why You Want a Bigger Lower Body

More muscle mass in your lower body helps improve posture, balance, and stability, which is important for overall health and wellness. Additionally, having bigger muscles will give you more strength and power when performing activities like running or playing sports. Lastly, building bigger muscles in the lower body will create a more balanced and symmetrical appearance.

5 Quick Lower-body Muscle-Building Tips

1. Do More Than Squats – While squats are a great way to build muscle, don’t forget to add other leg exercises into your routine, such as lunges, step-ups, deadlifts and calf raises.
2. Add Calf Exercises – To target the calves, you want to do standing and seated calf raises and single-leg calf raises or donkey kicks if you have access to gym equipment like cables or resistance bands. 
3. Lift Heavy – Ensuring you lift heavier weights with each workout is essential for building strength and muscle.
4. Extend Your Leg Workouts – Most people focus on the quads and hamstrings but don’t forget to include exercises that target the glutes and calves.
5. Allow for Recovery Time – Muscles need time to rest and recover after a workout to grow bigger and stronger. Make sure to give yourself at least 48 hours of rest between workouts targeting the same area.

Why Your Legs are Small

There could be several reasons you have a fat upper body and skinny legs, such as genetics, hormones, diet or lack of exercise. It is important to figure out what is causing your body composition so that you can correct it with specific lifestyle changes like diet and exercise.

The Role of Diet

Eating a balanced diet is essential for building muscle in the lower body. Make sure to get plenty of protein from lean meats, legumes, and nuts, as well as complex carbohydrates from whole grains, fruits, and vegetables. Additionally, ensure you get enough fat from healthy sources like avocados, olive oil or nut kinds of butter. You may also need to increase your caloric intake to gain muscle mass.

How Do You Build a Bigger Lower Body

Building a bigger lower body comes down to eating right and exercising correctly. You can build bigger muscles with the proper diet and training plan without sacrificing fat or weight. Make sure you are doing exercises that target the entire lower body, including the quads, hamstrings, glutes and calves. Additionally, make sure to lift heavy and allow for adequate rest, so your muscles have time to recover and grow bigger.

Small Legs Big Upper Body FAQs

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

This could be due to genetics or lifestyle choices such as diet or lack of exercise. It is essential to identify what is causing this imbalance to develop a plan for improving it, such as increasing protein intake or adding more leg exercises into your routine.

How to fix the small leg bigger upper body problem?

The best way to fix this issue is to develop a plan for eating right and exercising correctly. Make sure to get enough protein from lean sources, complex carbohydrates from whole grains, fat from healthy sources like avocados and olive oil, and plenty of fruits and vegetables. Additionally, add exercises that target the entire lower body into your routines, such as squats, lunges, step-ups, and calf raises. Lastly, ensure you are lifting heavy enough weights and allowing ample rest time so your muscles can recover between workouts.

By following these five tips to build a bigger lower body, you will be well on your way to creating a more balanced physique with strong legs that look good both on the outside AND inside! Good luck!