How to Get Body Mass on a Woman's Legs

Many women want to add mass to their legs to get a more shapely, curvaceous look. But simply eating more won't give you the results you are looking for. This is because you put on weight throughout your whole body, so you would not only get bigger in your legs, you would get bigger all around. Furthermore, adding fat to your legs won't give you the toned look you are going for; you have to build muscle mass in your legs.

Things You'll Need

  • Dumbbells
  • Barbells
  • Aerobic steps
  • Leg extension machine
  • Leg curl machine
  • Leg press machine
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Instructions

  1. Max Muscle Mass

    • 1

      Do strength training exercises for your legs to increase muscle mass such as squats, lunges, box lunges, calf raises, deadlifts, leg extensions, hamstring curls, leg presses and leg lifts. Use dumbbells, barbells and weight machines rather than bodyweight to build more muscle mass. Choose a weight that will allow you to complete six to 12 reps for growth. Do weight training for your legs at least three times a week to build and keep muscle mass. Lift heavy and hard during each session; women who use this form of strength-training will not get a "manly" look, but will develop a toned and shapely physique with more muscle mass.

    • 2

      Do squats by starting with your feet shoulder-width apart holding dumbbells in each hand. Bend at the knees and sit deep as if you were sitting down in a chair. Straighten your legs to stand back up. Do lunges from the same starting position. Step forward with the right leg about a foot and bend both knees. Do not allow your right knee to go beyond your toe. Bring your right leg back to the starting position as you straighten your legs. Step up onto a box with each lunge to do box lunges. Alternate legs to get an even workout.

    • 3

      Use the leg attachment on a weight bench to do leg extensions and hamstring curls. Do leg extensions by sitting upright on the weight bench with the front of your lower legs behind the lower leg cushions on the leg attachment; your knees should be bent. Extend your legs upward by straightening your knees. Hold for a moment and then return to the starting position. Do hamstring curls by lying on your stomach on the weight bench. Position the back of your lower legs underneath the upper leg cushions on the leg attachment. Bring your heels towards your bottom, hold for a moment and then return to the starting position.

    • 4

      Do calf raises by starting with your feet shoulder-width apart. Lift your heels off of the ground and transfer your weight to your toes. Keep your legs straight. Hold for a moment and then return to the starting position. Turn your feet in or out to work your whole calf muscle.

    Eat For Muscle

    • 5

      Eat about half a gram to 1 g of protein per pound of body weight each day to build muscle mass, according fitness author and expert Mark McManus.

    • 6

      Choose lean protein sources with little fat content, such as fish, poultry, nuts, seeds and soy; this will help you build muscle mass rather than fat.

    • 7

      Adjust your caloric intake to meet your dietary needs when strength training. Eat about 2,400 calories each day if you are an active woman 18 to 30 years old, 2,200 calories a day if you are an active woman 31 and over, according to the USDA's 2010 dietary guidelines.

    • 8

      Avoid eating too few calories, as this could cause your body to burn muscle as fuel and counter your efforts to increase muscle mass in your legs.