Best exercise to get bigger legs?

Temi_D

Temi_D

Temi_D

Associate
Joined
31 Jul 2009
Posts
2,236
Location
127.0.0.1
Hi all, I've got really skinny ankles and I want to know the best exercises that can help me build bigger ones. I've been cycling 8 miles every weekday since september but apparently all that did was improve my fitness but its size that I want.

Preferably exercises I can do at home and as tough as possible, I'm ready to do it. Also I'm only concerned about getting bigger ankles - thighs dont matter. thx
 
seated calf raises and squats, of the box variety.

the soleus goes a little lower than the normal bigger looking gastrocnemius.

you wont get bigger ankles though, as thats all tendons passing around that area, not muscle bellys that can be grown.

have a look around this section and its links: http://www.exrx.net/Articulations/Ankle.html
 
As said squats and calf raises, i have hoofing great legs thanks in part to these two exercises.
 
Step ups I expect.
I do some on to a 12" box. Step up both feet contact, step down. Do loads and loads!
 
psd99 said:
bigger legs?

squats and deadlifts </end>
Click to expand...

The question in the op is a bit more specific than just 'legs' ;)



Interesting question on calf size maybe:

What is your ankle and calf size?

Someone below mentioned getting fat, so having cankles, would make this portion of leg bigger, so who has cankles and who has man calfs?!
 
The length of your tendons dictates this unfortunately. Working calves will undoubtedly help (calf raises with failure in 6-12 range, high volume sets, I like to use smithy), however, bottom line, short tendon = thin ankles.

It's very much down to genetics, biceps follow a similiar trend.
 
Running and cycling will make your legs bigger and like iron. I split my jeans down the side of the leg crouching down a few weeks ago because they are much tighter now :D
 
You must log in or register to reply here.
Back
Top Bottom