Just like men, women can build leg muscle through a series of weight-training exercises and correct diet. It is true that men naturally have greater muscle mass than women, making it easier for them to bulk up. But women should not be disheartened. If getting bigger legs is your goal, incorporate specific leg exercises into your gym routine.
Squats
The barbell squat works the hamstrings, quadriceps and calf muscles in one movement. Take the weight of the barbell on your shoulders and keep your feet shoulder-width apart for stability. Squat down until your butt is almost aligned with the knees, then return to standing. Three sets of five reps is a good starting point.
Leg Press
The leg press is a powerful exercise to work the hamstrings and calf muscles. Sit yourself at a leg press machine, put your feet on the foot plate and release the safety handle. Allow the weight to slide down until your knees are bent at a 90-degree angle. Push the plate up to almost full extension, without locking the knees. Perform 10 to 15 reps at a challenging weight.
Stiff Leg Deadlifts
The stiff leg deadlift is an effective exercise for the hamstrings. Stand in front of a weighted barbell. Place your feet shoulder-width apart and grip the bar at slightly wider than shoulder-width. Keeping your head up and your back straight, lift the bar and stand up straight. Puff out your chest and roll back your shoulders as the bar reaches groin level. Return to start. Perform three sets of five reps to start.
Diet
Diet is just as important as exercise when it comes to building muscle. In general, you must create a calorie surplus of about 500 calories per day for your body to have the resources to build muscle. Eat five to six small meals per day, each one containing a portion of protein. Experiment with meal plans as you strive for the calorie surplus. Individual genetics and metabolism also influence your calorie reserves.
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