While weight loss is a general health and fitness concern among many, those who are naturally skinny with a fast metabolism struggle to maintain and keep up their weight. If you’re one of those who are looking to gain weight in your legs and calves to get you in shape, then you’ll need to pair up an effective weight-gain diet with a workout plan that promotes leg muscle growth.

Even if you’re following a proper diet for muscle growth, you need strength training to trigger muscle growth. Otherwise the extra energy you’re taking from your diet will only be stored as fat which will not give you the weight of physique you’re looking for.

According to personal training experts here are four forms of exercise you need to include in your lower leg days to increase weight and muscles in your legs.

SQUATS

This is a go-to and a quite famous exercise that can increase the muscle and weight in your legs. To do this just stand in a position with your feet hip-width apart. Place each hand on each hip, tighten your stomach muscles and slowly bend your legs while keeping your torso straight like you’re trying to sit down.

Continue to move downwards until you reach a sitting position where your upper legs are parallel to the ground. Stay in this position for at least 10 seconds, stand back while keeping your trousers straight and repeat as many times as you feel comfortable.

LUNGES

To do this exercise you have to start by standing and tightening your stomach muscles. Then move one leg forward like you would when walking, lean ahead like you’re going to kneel down. At this position each of your knees should be at a 90-degree angle. To return to your original stance, put weight back onto your heel. Repeat on each leg one after the other as many times as comfortable.

CALF RAISES

Start by standing upright somewhere flat where your feet face forward and your stomach muscles flexed. Then raise yourself up by standing on the tips of your toes. Stay in the raised position for a few seconds while maintaining a balance and then slowly release and return to the original position on the ground.

Repeat as many times as possible and for an extra challenge you can also stand on a slightly raised ledge where the front half of your feet will be rested on the base and you’ll have to lift the back end of your feet to raise yourself.

LEG PRESS

To do this workout you will need a less press machine or any similar gym equipment. It’s also best if it’s guided by a personal trainer who can teach you the proper techniques and posture to do this workout properly. Leg presses focus more on areas that are otherwise hard to workout with normal exercises.

To do this exercise you will have to sit on the machine with your feet flat on the press-board. Then slowly push the press-board up, like away from your whole body while keeping your head and back stable. Make sure to use the whole foot, not just your heels or toes. Hold the board in that position for a few seconds and then release it by bringing it down back towards you. Do it as many times you’re comfortable.

If you’re following a fitness program through a personal trainer, they will include these workouts in your workout routine along with other forms which they think is the best for your body type and goal.