How to Gain Weight in the Lower Legs

The easiest way to gain weight in your lower legs is to gain a little muscle, but this can be a hard area of the body to target. Most movements target the upper portion of the appendage, not the bottom. To truly isolate the muscles of the lower legs, there are a few exercises that you can do a few times a week to gain weight in this area.

Things You'll Need

• Seat or bench Dumbbells Exercise apparel

Instructions

Seated Calf Raise

1. Take a seat on an exercise bench or a folding chair and plant your feet on the ground so your ankles are below your knees. Leave 6 inches between the back of your knees and the bench.

2. Position a dumbbell on each thigh. It's best to start out light and work up as you become accustomed to the exercise.

3. Lift your heels off the ground until you're on the balls of your feet. Hold for 2 to 3 seconds and then lower your heels back to the ground.

4. Repeat Steps 3 and 4 until you've completed 12 repetitions. Rest for approximately 2 minutes and do two more sets of 12.

Standing Calf Raise

1. Position two dumbbells on the floor approximately 1 foot away from the wall. The dumbbells should be right next to each other with the handlebars parallel to the wall.

2. Place the ball of each foot on the bar of the dumbbells. Your feet will now be at an incline, with your heels planted on the floor angling up to the dumbbells.

3. Reach your hands forward and press your palms firmly against the wall.

4. Lift your heels off the ground until you are on your tiptoes. Hold for 2 to 3 seconds and then lower your heels back to the ground.

5. Repeat Steps 4 and 5 until you've completed 12 repetitions. Rest for approximately 2 minutes and do two more sets of 12.

Tibia Raise

1. Leave the dumbbells on the floor from the previous exercise.

2. Position your heels on the bars of the dumbbells. Your feet will now be at an incline, with your toes planted on the floor angling up to the dumbbells.

3. Reach your hands forward and press your palms firmly against the wall.

4. Lift your toes off the ground until you are only on your heels. Hold for 2 to 3 seconds and then lower your toes back to the floor.

5. Repeat Steps 4 and 5 until you've completed 12 repetitions. Rest for approximately 2 minutes and do two more sets of 12.

Tips & Warnings

• Add weight to the standing calf raise exercise to feel some more resistance. Do this by holding a dumbbell in each hand with your arms hanging to your sides.