How To Get Rid Of Chicken Legs: A Detailed Guide

Have you been looking in the mirror lately and wondering what it takes to get rid of your chicken legs?

Whether you have been training for a while or not, looking as though we always skip leg day is an issue many of us face.

Myself included, and I’m a professional trainer. It just goes to show that anyone can see their attempts to build bigger quads falling flat. 

That said, I now have the solution.

All hope is not lost, and you may just be a handful of changes away from developing strong, muscular legs. 

Today, I will discuss how to get rid of chicken legs, basic anatomy, the benefits of leg training, and an exercise and nutrition program to help you pack on serious leg mass.

Let’s jump in.

How to get rid of chicken legs?

To get rid of chicken legs, use resistance training to progressively overload the quadriceps, hamstrings, and calves. This will promote muscle hypertrophy. 

Combine it with a calorie surplus and sufficient protein intake and you will increase lean muscle mass. 

Anatomy of the Legs

To get rid of chicken legs, we need to understand the muscles that we are targeting, what movements they produce, and what exercise we need to perform.

Muscle	Action	Exercises
Quadriceps	Knee Extension, Hip Flexion	Squats, Lunges, Leg Press
Hamstrings	Knee Flexion, Hip Extension	Hamstring Curls, Romanian Deadlifts
Calves	Plantar Flexion	Standing/Seated Calf Raises

What are chicken legs?

Chicken legs refer to skinny legs that are disproportionately smaller than the rest of the body with little definition or muscle mass. 

While few have legs that would be considered “too skinny”, the struggle to build leg muscles may lead people to believe they have “chicken legs”. 

What are the average thigh and calf circumferences for men and women?

The way we see ourselves isn’t always the way it really is. To find out where you stand and if you do in fact have chicken legs, here are the average thigh and calf circumferences for both men and women.

The following data is taken from a report released by the Centers for Disease Control and Prevention. 

Average Calf Circumference for Men and Women

Age	Men (cm/inches)	Women (cm/inches)
20-29 Years	39.37cm/15.5in	37.59cm/14.8in
30-39 Years	39.62cm/15.6in	38.6cm/15.2in
40-49 Years	40.13cm/15.8in	39.11cm/15.4in
50-59 Years	39.62cm/15.6in	38.6cm/15.2in
60-69 Years	39.11cm/15.4in	38.35cm/15.1in

Average Thigh Circumference for Men and Women 

Age	Men (cm/inches)	Women (cm/inches)
16 Years	53.5cm/21.06in	50.0cm/19.68in
17 Years	53.3cm/20.09in	51.9/20.43in
18 Years	53.6cm/21.10in	52.1cm/20.51in
19 Years	54.8cm/21.57in	52.3cm/20.59in
20-29 Years	55.1cm/21.69in	52.9cm/20.83in
30-39 Years	55.1cm/21.69in	54.2cm/21.34in
40-49 Years	55.0cm/21.65in	54.4cm/21.42in
50-59 Years	53.2cm/20.94in	53.2cm/20.94in
60-69 Years	51.9/20.43in	52.2cm/20.55in

Why are chicken legs bad?

Chicken legs can be a sign of lack of muscle mass and strength, which can result in poor function and quality of movement. Legs that are thinner compared to the rest of the body can also give the impression of an unbalanced physique.

While having skinny legs isn’t inherently bad, a lack of muscle tissue may prove problematic when performing daily functions, which may lead to functional issues later in life. 

What are the benefits of working out your legs?

Related: 15 Best Leg Workouts With Dumbbells

Getting rid of chicken legs is about more than just making our bodies aesthetically pleasing, it can improve our strength, function, and quality of life.

Here is a list of benefits of training legs and why you should never skip leg day. 

Improve Function

Many of the large lower body compound lifts require clean hips and knee hinge mechanics, which carries over into everyday life. 

The squat and its focus on the hip hinge is a prime example of a leg exercise that is present in nearly all of our lower body movement.

After all, daily actions such as sitting down and standing up can be performed tens and even hundreds of times a day.

When we strengthen this movement pattern by progressively overloading the legs, we will make the simple act of getting in and out of a chair seem effortless.    

Improve Strength

One of the main reasons many people want to get rid of chicken legs is to improve their lower body strength. 

Skinny legs are far from just being visually unappealing. They can often leave us feeling weak and unstable, which can affect other lifts in the gym and our function outside it.  

To train your legs for strength, science suggests performing sets of one to five repetitions at 80%-100% of your one repetition maximum (1RM).

Increase Mass

Increasing lean muscle mass and building a stronger-looking lower body is the other major reason many of us pursue leg training.

Research shows that performing sets of eight to 12 repetitions at 60%-80% of 1RM will promote muscle hypertrophy.

This helps us to build bigger looking legs, reducing the chances of that upside-down triangle look.

Reduce Injury

Building bigger, muscular legs is also an incredible way to prevent injury.

Studies illustrate that training our legs strengthens ligaments, tendons, and joint cartilage.

Training legs is also a great way to reduce muscular imbalance in the body, which also contributes to the reduction of injury.  

Enhances Performance

Resistance training for the legs can enhance athletic performance.

Specifically, literature indicates that resistance training promotes neuromuscular adaptations that stimulate muscle growth, strength, power, and endurance. So if you’re active on the field or court, never neglect lower body training. 

Increase Bone Density

Training your legs is highly beneficial for preserving bone mineral density. 

Scientific research indicates that performing resistance training can be used to maintain and even form new bone mass.

This is particularly important as bone density diminishes with age, especially for women.

By training legs and lifting multiple times per week, you will not only build and strengthen your legs, you will directly strengthen the bones your muscles attach to. 

Why do you have chicken legs? 

The reason you have chicken legs comes down to more than just not hitting the gym enough. Factors such as nutrition, exercise selection and genetics all play a role.

You Skip Leg Day

Okay, right off the bat I am calling out those who skip leg day. This is not to shame but point out that you know why you have chicken legs, and it’s because you aren’t training them.

Whether you are a non-lifter who has never picked up a weight in your life or a regular gym goer who is doing the bare minimum, it is clear that neither of these practices make legs grow. 

Skinny legs or not, the muscles that make up our lower body are some of our biggest, and training them will result in muscle growth.

So, get in and start training them.

Not Enough Leg Training

Not enough leg training is one of the most common reasons that people have chicken legs.

Typically, when we hit the gym in the beginning, we can see initial growth as we introduce new stimuli to our leg muscles.

However, the progress stops there, even as we continue training. This isn’t because we aren’t training hard enough, but because we are using the same stimulus that we began with.

What this means is that to get your legs to grow to where they have never been before, you’re going to have to train like you never have before.

Meaning more exercise, more sets, and greater variety.

Not Eating Enough

Poor nutrition is the biggest factor when it comes to poor results in the gym.

Whether we are trying to lose weight or build muscle, overlooking our nutrition is a non-starter.

If you believe that hitting our set and rep targets will get the job done, let me assure you that this couldn’t be further from the truth. 

Building lean muscle requires a calorie surplus and nutrient-dense, protein-rich foods. This is not only for muscle growth and repair but to fuel the intense sessions for these adaptations. 

So, prioritize quality nutrition, increase your calories, and watch your legs grow. 

Not Hitting Protein Targets 

For many gym fanatics, lifting and protein go hand-in-hand. Having one without the other is blasphemous.

However, it is the average lifter that views their protein intake as a sometimes thing that leaves a lot on the table with their training.

Protein is more than just stuff the jacked lifters waffle on about during the ‘sesh’, it is the stuff that builds muscle and aids in recovery.

Skipping and skimping on this like the rest of your nutrition, is a massive no-no, especially if you want to get rid of those chicken legs.  

Doing Too Much Cardio

Now, if you are the standard lifter you probably have a distaste for cardio, never venturing beyond that steady-state goodness that keeps you lean. 

But for those of you who love to get out for a weekly run, this could be killing your gains.

As previously mentioned, the body needs a calorie surplus to build lean muscle mass. If you run too much you could be burning off that vital energy required for muscle growth. 

Consider performing fewer running sessions and monitor the results.   

Not Progressively Overloading

Not overloading your muscles when training could be another reason you have chicken legs.

When we hit the gym it can be easy to slip into a routine and begin going through the motions, lifting the same weight week in and week out. 

When this happens, we fail to provide an adequate stimulus to force adaptation to our muscle tissue.

Simply put, you’re complacent. You aren’t increasing the load enough to make your muscles grow. 

Performing the Wrong Exercises 

If you have been training for a while and are struggling to get rid of your chicken legs, perhaps your exercise selection is off.

Growing bigger legs takes more than just jumping on a bunch of machines and hoping for the best.

It takes calculated, well-programmed exercise that allows you to hit all your major lower body muscles and that ensures you are progressing with every session. 

Large compound lifts such as squats and lunges should be the basis of all your leg training.

Wrong Rep Ranges

Another reason you may have chicken legs is because you are performing the wrong number of repetitions.

While you may grow muscle simply by loading your legs, making real gains and packing on mass requires a targeted approach. 

When training to stimulate muscle hypertrophy it is recommended that you perform between eight to 12 reps at 60%-80% of 1RM.

This is a great starting point for any pursuit to build mass as it will rarely fail you when it comes to building muscle.

Genetics

Genetics plays a large role in why we have chicken legs and it is something we simply cannot change.

Research suggests that our muscle fiber-type composition rate of heritability is >50%, meaning that to a degree, your chicken legs are passed down from the previous generation. 

However, don’t let this discourage you. Genetics are a factor, not a set-in-stone final verdict.

Instead, nail down your training and nutrition and give it everything you’ve got.

Lack of Consistency

It may be last on this list, but it’s by far one of the most important.

No matter how hard you train and how well you eat, if you are on-again, off-again about your leg training you will struggle to outgrow your chicken legs.

And while there are many that can jump in, smash legs here and there, and still grow, chances are they are the exception to the rule or don’t have chicken legs.

Ensure you are consistent with your training and stick to your training blocks, with a manageable split and a program deload week.

This will give you a clear goal, direction, and a target to aim for to help you build a solid pair of legs.   

How To Get Rid of Chicken Legs 

Now that we have covered the reasons you might have chicken legs, let’s talk about how to get rid of them.

Here’s a list of areas that you can address to help you build bigger legs and transform your physique.  

Eat a Calorie Surplus

First, let’s address your nutrition. You need to be eating enough to fuel your body for your leg session and to build muscle mass. 

Research indicates the recommended daily calorie intake for men is 2,500 calories and 2,000 calories for women. 

For building lean mass, we recommend an increase of around 500 calories per day. 

However, if you want to find out your exact calorie intake to get rid of those chicken legs, try our advanced calorie and macronutrient calculator.

This will allow you to add your information including age, gender, height, weight, activity levels, and goals to give you the most accurate calorie number.

Once you have this number, use it in a nutrition tracking app such as MyFitnessPal. This is perfect when you need to be hitting new calorie targets. 

Increase Protein Intake 

Research suggests that 1.6-2.2g of protein per kilogram of body weight is required to build lean muscle.  

This can be done by eating protein rich-food and adding protein supplements such as shakes and bars. 

Extra protein gives muscles the help they need to recover from your training and get bigger.

Increase Leg Training Volume

If you are serious about getting rid of those chicken legs you need to be training your legs at least twice per week.

Studies show that increasing the volume of training enhances muscle hypertrophy. While one session may be enough for a steady build, training legs multiple times per week can be a game-changer. 

And if you are wondering how you should program this into your weekly schedule, read on and check out our best workout programs for getting rid of chicken legs.  

Reduce Cardio

Consider reducing the number of cardio sessions you are doing or their duration. Better yet, consider changing your cardio to HIIT (high intensity interval training).

Science indicates that HIIT can help you gain muscle, improve maximal oxygen uptake, and boost aerobic endurance. 

That lets you get those cardio gains while still giving you the fuel necessary to build bigger legs. 

Progressively Overload

Progressive overload in the form of increased weight, sets, and reps can help to enhance muscular adaptations. 

This can be done in small increments each session, ensuring that you are making small gradual improvements with every session. 

Correct Repetition Ranges

Remember, to get the most out of your leg training it is recommended that you perform sets of eight to 12 repetitions at 60%-80% of your 1RM to promote muscle hypertrophy.

Exercise Selection

Your leg days should be built around large compound lifts such as squats and lunges.

These movements target more muscles and joints and can be loaded up with more weight, providing a great stimulus to our legs. 

If you are wondering what to do, keep reading, because up next are the best exercises for getting rid of chicken legs. 

Best Exercises for Getting Rid of Chicken Legs 

1. Back Squat

Back squats are one of the most effective ways to build muscle and strength for the lower body.

Being a large compound movement, they target many of the major muscle groups while improving function and your physique.  

Equipment Requirements

• Barbell
• Weight Plates
• Squat Rack

How To Perform Back Squats

• Set up your barbell on the squat rack at shoulder height.
• Walk under the squat and position the barbell across your trap and spine of scapula.
• Push up to take the weight of the bar and lift to unrack.
• Take two steps back away from the rack.
• Start the squat by unhinging the hips and lowering them down to the floor.
• Lower until your knees and hips are bent at 90 degrees.
• Push back up to the starting position and repeat. 

Benefits

• Targets the glutes, quadriceps
• Builds strength and mass

Pro Tips

• Initiate your squats by unhinging your hips. Your knees will bend as a result to help you perform excellent squatting technique.
• Focus on breathing, inhaling before lowering, and exhaling as you push back up. This keeps your core rigid for the duration of the movememt. 

2. Goblet Squat

The goblet squat is a brilliant exercise introducing weight to your squat and for building leg mass.

Equipment Requirements

• Dumbbell/Kettlebell

How To Perform Goblet Squats

• Pick up a kettlebell and hold it in the front rack position just below your chin.
• Place your feet shoulder-width apart.
• Begin by leading back with your hips and lowering them toward the floor.
• Lower until your knees are bent at 90 degrees.
• Then, push back up to the starting position. Repeat.   

Benefits

• Great for introducing weight to your squats
• Builds leg muscle mass 

Pro Tips 

• Keep your elbows up for the duration of the lift. This will keep the kettlebell from dropping forward when you lower into the squat.
• Focus on breathing and contracting your glutes and quadriceps at the top of each lift. 

3. Reverse Hack Squat

The reverse hack squat is an excellent machine for loading up the legs and building lean mass. 

The machine itself uses a hinge or rail-based system that guides you through the movement, helping you get a quality squat with every rep. 

Equipment Requirements

• Hack Squat
• Weight Plates

How To Perform the Reverse Hack Squat

• Step into the hack squat facing the machine.
• Position your shoulders under the shoulder pads.
• Place feet on the middle of the platform shoulder-width apart.
• Push up with both legs to take the weight of the carriage.
• Unlock the safety lock.
• Begin by leading back with your hips and lowering them down toward the platform.
• Lower until your hips are flexed at 90 degrees.
• Return to the beginning position. Repeat for reps. 

Benefits

• Guided rail system offers a smooth movement
• Increase lower body muscle mass

Pro Tips 

• Concentrate on your breathing, inhaling and tensing your core before each rep and exhaling as you push back up. 
• Position your feet in the middle of the platform. This will give you the space to squat comfortably and generate the force required to push back up. 

4. Belt Squat

The belt squat takes the benefits of a heavy squat while reducing the load on the spine.

This is done with the use of a weight belt that is wrapped around the waist and attached to the carriage below, providing you with resistance to challenge your lower body. 

Equipment Requirements 

• Belt Squat
• Weight Plates

How To Perform the Belt Squat

• Step onto the platform and wrap the weight belt around your waist.
• Attach the weight belt to the carriage and place feet shoulder-width apart.
• Push up with both legs to take the weight of the carriage.
• Unhook the safety locks.
• Start by leading back with your hips and lowering them down toward the platform.
• Lower until your knees are bent just below 90 degrees.
• Push back to the starting position and repeat. 

Benefits

• Reduces load on spine
• Improve strength and mass

Pro Tips 

• Beginners should consider starting with a lighter weight to familiarize themselves with the movement and the belt attachment.
• Hold onto the safety for the duration of the squat. This will provide additional balance and allow you to lock out should you feel like you want to stop the movement. 

5. Leg Press

The leg press is a great machine for targeting the legs and pushing them to promote growth.  

The machine offers a safety lock mechanism and guided rail-based system that removes the need to balance and stabilize, which is great for pumping out heavy reps. 

Equipment Requirements

• Leg Press
• Weight Plates

How To Perform the Leg Press

• Sit down on the leg press and put your feet up on the platform.
• Push up with your legs to take the weight of the carriage.
• Unlock the safety lock.
• Begin the press by lowering the carriage down toward yourself.
• Lower until your knees are bent at 90 degrees.
• Push the carriage back up to the starting position. Repeat.

Benefits

• Rail-based system is great for loading up weight
• Great for building muscle mass

Pro Tips 

• Position your feet shoulder-width apart in the middle of the platform. This will give you the correct spacing for generating force to push the carriage back up.
• Have a hand on the safety lock for the duration of your set. This will allow you to lock out in case of failure. 

6. Elevated Heel Squat

The elevated heel squat is designed to allow for greater depth and targeting of the quads.

As you lift the heels, you open the ankle joint allowing for great depth and great quadricep contraction.  

Equipment Requirements

• Platform/Small Weight Plates
• Kettlebell/Dumbbell

How To Perform Elevated Heel Squats

• Hold a kettlebell in the front rack position just under your chin with elbows up.
• Place your heels on top of a platform with feet shoulder-width apart.
• Start the squat by unhinging your hips and lowering yourself toward the floor.
• Lower until your hips are flexed 110 degrees.
• Return to standing and repeat for reps.

Benefits

• Elevated heels allow for greater squat depth.
• Puts greater load on quads

Pro Tips 

• Increase difficulty by pausing at the bottom of the squat. This is the weakest portion of the movement and requires great control and effort to push back up.
• Focus on breathing, inhaling as you lower and exhaling as you push back up.

7. Spanish Squat 

The Spanish squat has been created to help reduce knee pressure and build up the quads.

Equipment Requirements

• Closed Loop Resistance Band
• Anchor Point

How To Perform Spanish Squats

• Tie your closed loop band around an anchor point at knee height using a slip knot.
• Facing the anchor point, step into the band.
• Position the band around the back of your knees.
• Take two steps back from the anchor point to increase tension of the band.
• Start your squat by lowering the hips toward the floor until they reach 90 degrees.
• Return to the upright position and repeat.

Benefits

• Reduces pressure on knee joint
• Draws focus to the quadriceps

Pro Tips 

• Allow the band to take your weight and perform your squat as if you are sitting down on a chair.  
• When you push yourself back up to the upright position, push your knees back into the band. This will help you contract the quads. 

8. Walking Lunges

Walking lunges are a functional movement fantastic for targeting all the muscles of the lower body.

And with the addition of weight, it’s a great exercise for building serious muscle mass.

Equipment Requirements

• Dumbbells

How To Perform Walking Lunges

• Standing, step one foot back to assume a split stance.
• Lower the knee of the rear leg directly down to the floor until it is bent at 90 degrees.
• Push back up and have the rear leg step forward to meet the front leg.
• Alternate legs for the duration of the steps.

Benefits

• Targets all muscles of the lower body
• Increases mass and improves balance

Pro Tips 

• When performing the lunge, lower the rear knee directly to the floor. This will help you perform the perfect lunge.
• Between each rep, bring feet together. This will help you reset and help you maintain balance. 

9. Bulgarian Split Squat

Bulgarian split squats are an excellent exercise for targeting the legs and reducing pressure through the front knee, making it great for those who suffer from knee pain. 

Equipment Requirements

• Bench
• Dumbbells/Barbell

How To Perform Bulgarian Split Squats

• Stand at the side of a bench, facing away.
• Place one foot on the bench behind you, top facing down.
• Take a step forward with the front leg.
• Start by lowering your rear knee down toward the floor.
• Lower until your front knee is bent at 90 degrees.
• Push back up to the starting position, complete all reps for this side, and switch. 

Benefits

• Reduces knee pressure
• Great for building balance and muscle mass

Pro Tips 

• Placing the top of the rear foot on the bench improves balance.
• Perform your first rep with a light weight and focus on technique.

10. Barbell Hip Thrust

The barbell hip thrust is an incredible exercise for targeting the glutes and improving hip hinge function, supporting all of your leg training for better results.

Equipment Requirements

• Bench
• Padding
• Barbell
• Weight Plates

How To Perform Barbell Hip Thrusts

• Sitting on the floor at the side of the bench, place the padding and barbell on your hips.
• Place feet on the floor with knees bent at 90 degrees.
• Begin by lifting your hips up off the floor until your torso and thighs are in line.
• Lower back down to the floor. Repeat. 

Benefits

• Build glute mass and strength
• Improve hip function 

Pro Tips 

• Focus on lifting the hips up rather than pushing legs down. This will improve glute contraction.
• Lift to the top of the movement. The end of the range of motion provides the greatest glute contraction.

11. Romanian Deadlifts

Romanian deadlifts are designed to target the hamstrings and the muscle of the posterior chain. 

By using a barbell we can load up the weight and build stronger legs and train correct lifting technique. 

Equipment Requirements

• Barbell
• Weight Plates

How To Perform Romanian Deadlifts

• Standing, hold a barbell just below your hips with arms straight.
• Position shoulder blades down and activate lats.
• With straight legs, lead back with hips and lean forward.
• Gradually lower the barbell down the front of your thigh until it passes the knees.
• Once at the bottom, lift back up in a reverse fashion to the upright position. Repeat. 

Benefits

• Trains correct lifting technique
• Builds muscle of glutes, hamstrings, and erector spinae

Pro Tips 

• Focus on breathing and contracting the core. Inhale as you lower and exhale as you push back up.
• Begin each rep by unhinging and leading back with the hips. This will help you keep your back straight and allow the glutes and hamstrings to do the lifting. 

12. Lying Leg Curl

The lying leg curl is great for targeting and isolating the hamstrings and building up your posterior chain. 

Equipment Requirements

• Lying Leg Curl

How To Perform Lying Leg Curl

• Lie face down on the lying leg curl and position your ankles under the pads.
• Grab the handlebars under the head rest for support.
• Begin by curling the ankle pad up toward your glutes until your knees are flexed at 30 degrees.
• Release back down to the starting position. Repeat. 

Benefits

• Isolates the hamstring
• Increase muscle mass

Pro Tips 

• Focus on technique, evenly lifting with each leg.
• Brace core and keep body close to the bench at all times. This will help improve your hamstring contraction. 

13. Machine Calf Raises

The machine calf raise is a great exercise for loading up the calves through your spine and upper body.

This allows you to simply step under the shoulder pads and focus on contracting the calves for maximum results. 

Equipment Requirements

• Standing calf raise machine

How To Perform Machine Calf Raises

• Position your shoulders under the shoulder pad.
• Push up with your legs and step up onto the platform.
• Adjust your feet so that your heels are off the edge.
• Begin by pushing down with the balls of your and lift your heels.
• Once you get to the top of the lift, lower back down until your calves are at full stretch.
• Repeat. 

Benefits

• Builds calf muscle mass
• Improves lower leg function 

Pro Tips 

• When you are performing your calf raise, lift your heel to the end range of motion and squeeze the calf muscle. This will improve your target muscle contraction.
• Take your time and perform the movement through full range of motion.

14. Seated Calf Raises

Seated calf raises are used to target the soleus, which is the broad, flat muscle of the calf. This helps to build the width of the lower leg. 

Equipment Requirements

• Seated Calf Raise 
• Weight Plates

How To Perform Seated Calf Raises

• Sit down on the seated calf raise machine.
• Position your knees under pads and push up.
• Place your feet on the platform provided.
• Begin by pushing down with the balls of your feet and lift your heels up. 
• Once at the top, lower down to a full calf stretch. Repeat. 

Benefits

• Targets soleus
• Increase lower leg width

Pro Tips 

• Focus on squeezing the muscle at the top of each rep. This will improve your results.
• Perform the movement in a slow and controlled fashion, as the quality of the rep is more important than quantity.

15. Tibialis Raises

Tibialis raises are great for developing the muscle at the front of the lower leg and adding overall size.

Equipment Requirements

• Wall

How To Perform Tibialis Raises

• Stand with your back resting against a wall.
• Walk your feet one step away from the wall.
• Begin by lifting your forefoot off the floor. 
• Once you have lifted as high as your toes will go, lower back down to the floor.
• Repeat.

Benefits

• Increases lower leg circumference
• Increase tibialis anterior mass

Pro Tips 

• Beginners should start with their feet closer to the wall as this will make the movement easier.
• Perform the movement slow and controlled, taking it through the full range of motion. 

The Best Workout Program for Getting Rid of Chicken Legs

Getting rid of chicken legs takes dedication to both your programming and nutrition. 

The following program is designed to help you pack on serious mass to your lower body, improving strength and function.

There is an advanced and beginner program complete with exercises, sets, reps, and rest times.

We have also included a short calf routine that can be added to different training days throughout the week to maximize calf muscle growth.  

Additional Calf Workout Program (Duration 15 – 20 Minutes)

Exercise	Sets	Reps	Rest
Machine Calf Raises	3-4	20	30-45 secs
Seated Calf Raises	3-4	20	30-45 secs
Tibialis Raises	3-4	20	30-45 secs

Beginner’s Best Workout Program for Getting Rid of Chicken Legs

The beginner’s best workout program for getting rid of chicken legs is based on a four-day upper and lower body split.

This will allow you to have a rest between each day while performing your upper body workouts.

This program is scheduled for twice per week, which gives you three days rest, perfect for the amount you will be training.

Beginner Program Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Rest	Upper	Lower	Rest	Rest

Beginner Lower Body Program (Duration 40 – 45 minutes)

Exercise	Sets	Reps	Rest
Barbell Hip Thrust	3	8	45-60 secs
Back Squat	3	8-10	45-60 secs
Reverse Hack Squat	3	8	45-60 secs
Walking Lunges	3	8-10	30-45 secs
Elevate Heel Squat	3	12	30-45 secs
Machine Calf Raises	3	15-20	30-45 secs
Tibialis Raises	3	15-20	30-45 secs

Advanced Best Workout Program for Getting Rid of Chicken Legs

The advanced program for getting rid of chicken legs is presented again using the four-day upper and lower split. 

The difference here is more exercises and more reps.

Advanced Program Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Upper	Lower	Rest	Upper	Lower	Rest	Rest

Advanced Lower Body Program (Duration 60-70 minutes)

Exercise	Sets	Reps	Rest
Barbell Hip Thrust	3	8	45-60 secs
Back Squat	4	8	45-60 secs
Reverse Hack Squat	4	8	45-60 secs
Bulgarian Split Squat	3	10	30-45 secs
Belt Squat	3	8-12	30-45 secs
Romanian Deadlift	4	12	30-45 secs
Lying Leg Curls	3	12	30-45 secs
Machine Calf Raises	3	20	30-45 secs
Seated Calf Raises	3	20	30-45 secs
Tibialis Raises	3	20	30-45 secs

A Healthy Diet Plan To Help You Get Rid of Chicken Legs

Related: 20 Best Foods To Gain Muscle And Boost Your Workouts!

Okay, so now that we have established the best leg exercises to get rid of chicken legs, it’s time to maximize our results with nutrition.

The following healthy diet plan will be based on a caloric surplus, made of high-protein, nutrient-dense meals.

The calorie target for this meal plan will be 3,200 for men and 2,500 for women, which will be split across five meals per day. 

The above calorie target is general info based on what we believe to be an effective amount to pack on lean muscle. For a customized reading, use our advanced calorie and macronutrient calculator.

This meal plan will also contain a scheduled weekly cheat meal on Saturday that can be moved to any other day during the week to suit your calendar. 

7-Day Sample Meal Plan

Monday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	Omelette, Short Cut Bacon, Whole Wheat Bread	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Banana	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Grilled Chicken Salad, Brown Rice	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries), Protein Bar	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Grilled Chicken Burger, Whole Wheat Bun, Sweet Potato Chips	80.2/62.6	26.6/25	21.2/16.6

Tuesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	Protein Oatmeal, Two Eggs, Short Cut Bacon	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Yogurt, Protein Bar, Fruit	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Grilled Chicken Wrap	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Stir Fried Beef, Brown Rice, Sweet Potato	80.2/62.6	26.6/25	21.2/16.6

Wednesday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	2 x Poach Eggs, Salad, Whole Wheat Bread	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Can of Tuna, Fruit	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Chicken Salad Roll	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Baked Salmon and Vegetable, Mash Potato	80.2/62.6	26.6/25	21.2/16.6

Thursday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	Protein Oats (Cinnamon, Brown Sugar, Banana)	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Can of Tuna, Fruit	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Beef Burger, Whole Wheat Bun	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Grilled Chicken, Steamed Vegetable, Brown Rice	80.2/62.6	26.6/25	21.2/16.6

Friday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	Omelette, Short Cut Bacon, Whole Wheat Bread	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Can of Tuna, Fruit	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Beef Burger, Whole Wheat Bun	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Chicken Pizza (High Protein Base)	80.2/62.6	26.6/25	21.2/16.6

Saturday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	Protein Pancakes, 2 x Eggs, Shortcut bacon	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Protein Bar	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Grilled Beef Salad, Brown Rice, Protein Yogurt	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Cheat Meal

Sunday

Meal	Cal (M/F)	Food	Carb (M/F)	Pro (M/F)	Fat (M/F)
Meal 1	640/416	2 x Eggs, Shortcut Bacon, Whole Wheat Bread	80.2/62.6	26.6/25	21.2/16.6
Meal 2	640/416	Protein Shake, Protein Yoghurt, Banana	80.2/62.6	26.6/25	21.2/16.6
Meal 3	640/416	Grilled Chicken Salad, Brown Rice, Protein Yoghurt	80.2/62.6	26.6/25	21.2/16.6
Meal 4	640/416	Protein Smoothie (Banana, Berries, Peanut Butter, Oats)	80.2/62.6	26.6/25	21.2/16.6
Meal 5	640/416	Roast Beef and Vegetables, Brown Rice	80.2/62.6	26.6/25	21.2/16.6

Pro Tips To Help You Get Rid of Chicken Legs

I’m not going to lie to you, getting rid of chicken legs is going to take time, serious effort, and dedication.

While we have covered the dietary and exercise based factors, it is your mindset that will truly be your best weapon for building lean, athletic legs.

Here is a list of professional tips to help spur you on with your training.   

Be Consistent

While you may see great initial growth when you start taking your training seriously, this will soon begin to slow to a steady pace.

When this happens, do not be discouraged! It happens to absolutely everyone.

The key here is to continue with your training block and press on with your lifts. 

It will take time to build legs, but if you are consistent and are making small gains each session, you will begin to see those results you are hoping for. 

Manage Expectations

Growing bigger legs can take months or years. With this in mind, we need to manage our expectations. 

Typically, when we train, it is not the workouts that derail us but our unrealistic expectations and the belief that we should’ve hit our goal by now.

The key here is to take it one session at a time and focus on the things you can control, such as diet, progressive overload, and your protein intake.

If things slow down or speed up, just understand that this is part of the process as progress is not linear.

And regardless of your week, keep moving forward toward that goal.

Track Progress

Tracking your progress is one of the best tools to see how far you’ve come and where you are going.

While this can be boring for some, it gives you clear and undeniable proof of the work you have put in over the weeks, months, and years of training.

These records can also be invaluable when we hit a plateau, allowing us to step back and see the bigger picture.

Record Measurements 

The funny thing about having chicken legs is that no matter how much they have grown, there will always be a little voice in the back of your head telling you they are still small.

Taking baseline measurements of weight, body fat, and your legs will give you a clear representation of your journey.

At various times through your training, this can be the difference between sticking with it or dropping out of the routine. 

Final Thoughts

Having chicken legs can make us feel weak, function poorly, and worst of all, give us a disproportionate physique.

But take comfort knowing that you are not alone. Many before have not only been able to get rid of their chicken legs, but ultimately built those head-turning quads.

If you are looking to break free of the chicken leg curse, get on top of your nutrition, track your progress, manage your expectations, and be consistent. You will be well on your way to building strong, powerful legs.

So, are you tired of having chicken legs and thinking of trying our program?

Let us know in the comments.