An ectomorph has a narrow body frame and skinny legs.
If you have an ectomorphic body type, then you probably have skinny upper and lower legs. In order to have better size in your calves and thighs, intensify your strength-building routine. Use heavier weights and work out fewer times per week. Target compound muscle groups and avoid isolation exercises to give your legs more tone and definition.
Squat Away Skinny Legs
Squats are a basic strength-building exercise that target the gluteus and quadriceps muscles. You don't have to start squatting 100-lb. plates and car tires - you just need your own bodyweight. Hold your arms straight out to your sides and stand with your feet roughly shoulder-width apart. Keep your toes pointing straight and bend the knees slightly forward. Keep your back straight and lower your body until the back of your thighs are parallel to the floor. Do five to 10 repetitions and at least two sets. Once this becomes less challenging, then progress up to holding two medium to heavy weight dumbbells in each hand while you're squatting.
Train with Plyometric Jumps
Plyometric exercises focus on explosive movements and creating gains in muscular power. This type of jump training will quickly give you larger quadriceps and hamstrings in your upper legs. Plyometric box jumps are a great place to start. Stand in front of a steady box that is 2.5 to 3 feet tall. Dip your upper body down, pull your arms back and bend at the knees. Now, leap with an explosive jump to the top of the box. Focus on landing softly on top of the box and then jump back down to the starting position. Do eight to 12 repetitions in a set. Add variation to this plyometric exercise by adding different size boxes and jumping in a circuit from large to small.
Walk and Lunge with Dumbbells
The dumbbell walking lunge is an exercise that strengthens all the major muscle groups of your upper legs. Your legs will look much larger with well-defined quadriceps, hamstrings and gluteus muscles. Start with the dumbbells in hand from a standing position. Face your palms inward and keep your upper torso perpendicular to the ground. Take a step forward, landing with your heel and then the toe. Dip down by bending at the knees and keep your arms straight down at your side. Then, flex at the knee and take another step forward. Use medium to heavy weight dumbbells and perform five to 10 repetitions in a set.
Raise Up On Your Calves
The calf muscle is called the gastrocnemius and is comprised of an outer and inner muscle head. If you have skinny legs, you should concentrate on single leg exercises that quickly strengthen and develop both sides of the calf muscle. You can do the single leg calf raise with dumbbells at home or at a gym. Grab a heavy weight dumbbell in your right hand and stand on a raised platform with your right foot; just 4 or 5 inches off the floor will do. Use your free arm for balance. Stand on the ball of your foot, above the arch and beneath the toes. Lift your left foot slightly off the ground by bending at the knee. Now, flex your calf and stand up on your toes. Release the tension slowly and return your ankle back to full extension. Repeat this exercise eight to 12 times and alternate between legs.