How to thicken your legs in 3 days

If you want to know how to thicken your legs in 3 days, we've prepared a super special guide to help you through the process.

It's important to remember that the results will depend on your physical health and the type of food you've already been having on a daily basis.

That is, to be able to thicken your legs in such a short time, you would already need to be a person who already had healthy habits.

How to thicken your legs in 3 days

First, it's important to make it clear that it's not possible to fatten your legs in 3 days and see a very big or very noticeable difference.

It is possible to tone your legs and give them a slightly more differentiated look, with the help of the right exercises and a good diet.

To thicken your legs in 3 days you need to do an exercise routine to strengthen your muscles and your legs and eat healthy.

In this article we have prepared exercises that will help you in this process and you must follow all the recommendations that are left in this article.

Exercises to thicken legs in 3 days

Your biggest ally to get results are physical exercises that will tone your legs in no time.

1. Do squat exercises

5 gifs with exercises to define the buttocks | GZH
How to thicken legs Source:GZH

Squats are an exercise pretty popular to build muscle in your quadriceps, hamstrings and glutes, helping to thicken the legs.

  1. Stand with your feet slightly wider than your waist-width apart. Your toes should be slightly pointed and your hands should be on your hips or in front of you.
  2. Slowly push your waist into a sitting position while bending your knees slightly downward.
  3. Continue to lower until your thighs are parallel to the floor, then slowly lift back to the starting position.
  4. Do series 2 to 3 times, giving a break to rest, and in each one do 8 to 12 repetitions.

To further increase the efficiency of this exercise, you can hold a water bottle in each hand, containing 1 liter or 2 liters of water. If you don't have the right material.

2. Do lunge exercises

This exercise is highly effective to make your legs thicker in 3 days. It can help strengthen the leg muscles around your knees.

  1. Place your right foot in front of your left.
  2. Then slowly lower your left knee towards the floor. Keep your right knee from going past your toes.
  3. Your back should be straight when you return to the starting position.
  4. You'll feel tension in your hamstrings and quadriceps muscles during the movement, but don't stop.
  5. Do series 2 to 3 times, giving a break to rest, and in each one do 8 to 12 repetitions.

3. Do deadlift exercises

This is one of the hardest exercises you can do. If you don't have dumbbells, you can use water bottles or an iron in the gym.

  1. Stand with your feet hip-width apart with a dumbbell in each hand and your palms facing your thighs. 
  2. With a slight bend in your knees, bend at the waist and slowly lower the dumbbells towards the floor.
  3. Then, slowly rise back to the starting position.
  4. Do series 2 to 3 times, giving a break to rest, and in each one do 8 to 12 repetitions.

4. Do side lunge exercises

This exercise involves transferring your weight to one of your legs, switching between your left and right foot.

  1. Stand with your feet wider than hip-width apart and your toes straight facing forward.
  2. Shift your weight to your left leg, bend your left knee and push your hips back into a semi-sitting position. Your right leg should remain straight with your foot firmly on the floor.
  3. Push off the left leg to straighten the knee. 
  4. Do series 2 to 3 times, giving a break to rest, and in each one do 8 to 12 repetitions.

Foods to Thicken Legs in 3 Days

In addition to all the exercises mentioned above, it is important to have a healthy diet. Below were some of the foods that can help you.

  • Spinach – helps prevent muscle breakdown.
  • Oatmeal flour – helps with fat loss, is high in fiber and fills you up.
  • Whole grains – give you the energy you need to get through all that heavy lifting.
  • brown rice – promotes growth hormone production, which equates to more muscle building.
  • Quinoa Salad – healthy carbohydrate with high protein content that fills you up
  • Extra virgin olive oil – 70% monounsaturated fats, the good fat that protects against cancer and heart disease.
  • omega fatty acids – found in fish oil and wild salmon
  • Lean meat – Packed with iron, zinc and B vitamins, which also stimulate muscle growth
  • Eggs – 9 essential amino acids, choline, healthy fat, vitamin D and of course high quality protein
  • Nuts – They are high in calories and full of vitamins. Just don't overeat - they increase your calorie intake quickly.
  • Yogurt– Great bang for your buck in high-protein, low-carb foods.

These are just a few examples, but you can always add more healthy foods like fruits and vegetables.


As hard as it is to get noticeable results in 3 days, you need to continue your training and good nutrition routine.

If it is extremely important to thicken your legs, we recommend visiting the gym closest to your home and talking to a personal trainer.

We've reached the end of our article and we hope you enjoyed knowing how to thicken your legs in up to 3 days.

Source: Healthline & overallshape

CEO and Founder of Noticiar Moz, he loves to write articles to help people with everyday problems. Graduated in Informatics from ITC in 2018. He writes about everything and shares his knowledge with the world.