Shape Up Those Chicken Legs!

“I have really skinny ‘chicken legs’ and want to have strong, shapely legs. What can I do to achieve this?”

(Carrie) Remember my comment in our last post about being blessed with just ass-crack? Mmhmm. Well, guess what else I was blessed with? Welcome to the “Legs O’ Chicken Club”! My advice for this issue is pretty much the same as tightening that tush—lots of variations of squats and lunges. Don’t be afraid to use a little heavier weight and push out all 8 to 12 reps. Just make sure your technique is top-notch, because using heavier weight with poor technique will wreck your knees…and then you’re looking at even skinnier chicken legs, because you won’t be able to work them if your knees are screwed up. Bagawk!

I also have to plug yoga again here. I lifted weights for years and was able to sculpt a decent figure. But it wasn’t until I added yoga to my regime that I became really defined—including my poultry muscle fibers. Just due to the nature of yoga, it targets fibers you may not be as likely to hit with traditional weight training.

Ryan…what are your thoughts? And don’t tell me you’re now craving chicken…

(Ryan) Mmmm…chicken… I, too, was given legs that were more fowl than ferocious. Unfortunately genetics oftentimes trumps desire. Essentially, some people have the uncanny ability to look at heavy weights and gain muscle, while others—like me—have to work harder at it. It’s all good. I’m sure I come out ahead in other areas. Anyhow, Carrie’s right. Lots of squats and lunges activate leg muscles. Heavier weights are recommended for building muscle, but like Carrie says, don’t go from bodyweight to 60-pounders overnight or injury is sure to follow.

Contrary to popular belief, you can build strong legs with lighter weights, too. This is where a bit of self-awareness comes into play. Instead of shooting for a particular number of sets and reps, aim for muscle fatigue and burnout. Burnout is an indicator that human growth hormone, a major building block of muscle, will be released. Here’s a great trick to make that happen: Go for two rounds of about four or five exercises: walking lunge, step back lunges, slow-paced squats, moderate-paced squats. Then, on the third round, turn the exercises into holds or pulses to burnout, or, fry those chicken legs! The final part of the equation is to eat…lots. But make sure you’re loading up on lean proteins (like chicken), vegetables and plenty of water, instead of hitting up the local KFC. Muscles need fuel to grow, and they prefer whole foods that are all natural.

(Carrie) Well, aren’t you the big—um, rooster—of the hen house! Haha! Yes, a non-stop variety of squats and lunges (don’t forget those pulses!) is a great way to really fry those little chicken legs. And you don’t need a lot of weight in that case—in fact, you’ll be thankful you don’t by the end of the series. While we’re on the chicken theme, go ahead and add a little Chicken Dance to your routine. Don’t forget to shake your tail feathers on the way down into that squat!