How to Get Thicker Thighs – Tips and Exercises

So, you want thicker thighs. Maybe you’re tired of skinny jeans fitting like loose pajamas, or perhaps you just want to have legs that look like they could crush a watermelon.

Whatever the reason, let’s break down how to build those powerful upper legs and achieve this particular goal. In a nutshell, it’s all about the right exercises, diet, and a bit of patience, but there’s a certain depth to it. We’ll break it all down, so let’s begin without further ado.

Key Highlights

• Exercises that will get you thicker thighs include squats, lunges, stiff-legged deadlifts, leg press, Bulgarian split squats, and barbell deadlifts.
• Nutrition-wise, you will improve your muscle growth by consuming more calories than you burn, hydrating, and getting sufficient rest.
• You should work your thighs three times a week.
• If you want to progress, you must remain consistent.

6 Key Exercises for Thicker Thighs

1. Squats

The king of all leg exercises. Squats engage your quadriceps, hamstrings, and glutes. They’re a compound movement, meaning they work several muscle groups at once, maximizing muscle growth.

According to Rachel Attard, squats will, aside from stronger legs, also give you a bigger, rounder booty.

Starting Position

• Stand with your feet slightly more than hip-width apart.
• Keep your chest up, back straight, and shoulders down.
• Engage your core muscles.

Lowering Phase

• Slowly push your hips back as if you are sitting in a chair.
• Bend your knees, keeping them in line with your toes.
• Continue to lower yourself until your thighs are parallel to the floor.
• Your knees should be bent at a 90-degree angle.

Lifting Phase

• Push through your heels to return to the starting position.
• Squeeze your glutes at the top of the movement.

Bonus Tips

• Use weights (like a dumbbell or kettlebell) to increase resistance.
• Keep your chest up and avoid leaning forward.
• Breath properly: inhale on the way down, and exhale on the way up.

Pro Tip: If flexibility allows, go deeper for a more effective workout, but do not compromise form.

2. Lunges

Lunges target your quads, glutes, and hamstrings, offering a great way to isolate each leg individually.

Paige Waehner, CPT, explained that lunges target multiple muscle groups in the lower extremities, making them an effective exercise for improving the tone and definition of the hips, buttocks, and thighs.

Starting Position

• Stand upright with your feet hip-width apart.
• Hold a dumbbell in each hand with your arms at your sides, or place your hands on your hips.

Step Forward

• Take a big step forward with your right foot.
• Ensure that your step is large enough that when you lower your body, your knee is directly above your ankle.

Lower Your Body

• As you step forward, bend both knees to lower your body into a lunge position.
• Your front thigh should be parallel to the ground, and your back knee should be just above the floor without touching it.
• Keep your upper body straight, your shoulders back, and your core engaged.

Rise Up

• Push through the heel of your front foot to rise back up to the starting position.
• Bring your back foot forward to meet your front foot.

Repeat

• Alternate legs and repeat the lunge for the desired number of repetitions.

Pro Tip: Ensure your knee does not go past your toes to avoid strain.

3. Stiff-Legged Deadlifts

These focus on your hamstrings and glutes. They’re excellent for building the back of your thighs.

According to Christopher Covello, the stiff-leg deadlift is an exercise that primarily targets the muscles of the hips, helping to develop strength and power in the posterior chain.

Setup

• Stand with your feet hip-width apart.
• Place the barbell in front of you, close to your shins.
• Ensure your feet are under the bar and your hands are placed shoulder-width apart on the bar with an overhand grip.

Positioning

• Keep your back straight and your chest up.
• Your knees can have a slight bend, but keep them as straight as possible to focus on the hamstrings and glutes.
• Engage your core to maintain stability throughout the movement.

Execution

• Push your hips back as you lower your torso towards the floor.
• Keep the bar close to your body as you descend, maintaining a straight back.
• Lower the bar until you feel a stretch in your hamstrings. This may vary depending on your flexibility.
• Your goal is to minimize leg drive, focusing on hamstring and glute engagement.

Lifting

• Reverse the movement by pushing your hips forward and lifting your torso back to the starting position.
• Ensure the bar travels in a straight line, close to your body.

Pro Tip: Begin with a lighter weight to master the form before progressing to heavier weights.

4. Leg Press

A favorite for isolating the quads and adding serious mass to your thighs.

According to Rob Riches, compound exercises that involve pressing the legs, like the leg press or hack squat, demand significant force and energy output from the muscle groups involved. These types of movements are among the most effective for building thick, well-developed thigh muscles.

Set Up the Machine

• Adjust the seat and backrest so that your knees form a 90-degree angle when your feet are on the platform.
• Make sure your feet are placed shoulder-width apart on the platform.

Starting Position

• Sit back in the seat with your back and head resting against the seat pad.
• Place your feet flat on the platform.
• Grasp the handles on either side of the seat to stabilize your upper body.

Execution

• Lowering Phase: Slowly lower the platform towards your chest by bending your knees. Ensure that your knees move in line with your feet and do not cave inwards or outwards.
• Depth: Lower the platform until your knees form a 90-degree angle. Avoid going too deep as it can put excessive strain on your lower back.
• Pressing Phase: Push the platform away by straightening your legs. Do not lock your knees at the top of the movement to maintain tension on the muscles and protect your joints.

Foot Placement Variations

• High on Platform: Targets glutes and hamstrings more.
• Low on Platform: Focuses more on the quadriceps.
• Wide Stance: Engages inner thigh muscles.
• Narrow Stance: Puts more emphasis on the outer quads.

Breathing

• Inhale as you lower the platform.
• Exhale as you press the platform back up.

Pro Tip: Avoid bouncing the weight; maintain control throughout the exercise.

5. Bulgarian Split Squats

These are great for balance and unilateral leg strength, hitting your quads and glutes hard.

“Bulgarian split squats build very big legs. Also, due to the demands of balancing on one leg, Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves.” – Jason Maxwell

Setup

• Stand about 2 feet in front of a knee-level bench or step.
• Lift your right leg up behind you and place the top of your foot on the bench.

Position

• Your left foot should be positioned far enough forward so that when you lower into the squat, your knee does not extend past your toes.
• Keep your torso upright and engage your core muscles.

Movement

• Lower your body down by bending your left knee and hip, allowing your right knee to lower towards the floor.
• Sink your body down until the knee of your back leg almost touches the floor. The front knee should form a right angle.

Focus

• Lean slightly forward with your torso. This helps target your quads and glutes.
• Drive through your heel on your working leg as you stand back up.
• Make sure your knee stays in line with your toes to avoid putting unnecessary stress on the knee joint.

Variation

• You can add weights by holding dumbbells in each hand or a barbell on your shoulders to increase the intensity.

Pro Tip: Perform the exercise in a slow and controlled manner to maximize muscle engagement.

6. Barbell Deadlifts

Another compound movement that targets multiple muscles, including your thighs.

“The deadlift is an essential exercise for muscles in the legs, back, and posterior chain.” – Brett Williams, NASM

Setup

• Positioning: Stand with your feet hip-width apart, with the barbell over your midfoot. Your shins should be close to or actually touching the bar.
• Grip: Push your butt back and hinge at the waist to bend down to grab the bar on either side of your legs. Grasp it with both hands using an overhand grip.
• Body Alignment: Ensure your hips are lower than your shoulders. Your chest should be up, your back straight, and your head in a neutral position.

Lifting

• Engage Core: Tighten your core muscles before you start the lift.
• Lift Off: Push through your heels and extend your knees and hips simultaneously to lift the barbell. The bar should stay close to your body, traveling in a straight line.
• Upper Body: Keep your shoulders back and your chest out. Avoid rounding your back.

Lowering

• Controlled Descent: Reverse the movement by pushing your hips back and bending your knees to lower the bar back to the ground.
• Hinge at Hips: Maintain the natural curve in your spine and keep the bar close to your legs.

Pro Tip: Emphasize the eccentric (lowering) phase of the deadlift, lowering the bar slowly to maximize muscle engagement.

Structuring Your Workout Is of the Essence

Frequency and Intensity

You should aim to work out your legs three times a week. Each session should include three sets of each exercise, using weights that are 65 to 85% of your one-rep max for 8-12 reps per set. This intensity will push your muscles to grow without overdoing it.

Generally, most seasoned athletes and fitness professionals suggest performing leg exercises three times weekly. This leg-focused session typically lasts 15 to 20 minutes as part of a more comprehensive workout routine that may extend up to an hour in duration, as per Tyler Spraul.

Variety and Progression

Variety keeps your muscles guessing and growing. Mix up your routine with different exercises to avoid plateaus. Gradually increase the weights and reps to continue challenging your muscles.

Rest and Recovery

Don’t underestimate the power of rest. Muscle fibers grow and develop during rest periods. Ensure you have rest days between your intense leg workouts.

“A large portion of muscle regeneration and cell ‘cleaning’ happens in the brain and body while we’re sleeping. When you lift weights, especially if you reach muscle fatigue, microscopic muscle tears can occur.  This is a good thing when you’re trying to build muscle mass because these tears essentially tell your body that the tissue needs to be stronger to be able to overcome the force that caused the damage.  As you rest, fibroblasts repair the microscopic tears resulting in stronger muscles and increased muscle mass.” – Kinsey Mahaffey

Diet That Fuels Your Muscle Growth

Eat in a Caloric Surplus

To build muscle, you need to consume more calories than you burn. Focus on nutrient-dense foods that provide the energy and building blocks your body needs.

Protein is King

Protein is crucial for muscle repair and growth. Incorporate high-protein foods like chicken, beef, fish, eggs, and legumes into your diet.

“The use of protein as an exercise nutrition strategy is recommended for muscle recovery, repair, and growth, due to its stimulatory effect on muscle protein synthesis.” – Alice G. Pearson

Healthy Carbs and Fats

Don’t neglect carbs and fats. Healthy carbs provide energy for workouts, and fats support overall health. Include whole grains, fruits, vegetables, nuts, and seeds in your meals.

According to Lisa Marshall from Men’s Journal, fats play a vital role in promoting overall well-being, as they support the production of hormones and the structure of cells. Conversely, carbohydrates are indispensable for providing immediate energy during physical exercise.

Hydration and Supplements

Stay hydrated. Muscles need water to function and grow. Some people use supplements like creatine, but remember that a solid diet and consistent exercise are the primary drivers of muscle growth.

“Around 75% of muscle tissue is water. Keeping hydrated means your muscles are in the best shape possible for healing and growth.” – Isabel Lorenzo in her study “The Role of Water Homeostasis in Muscle Function and Frailty“

Consistency and Determination

Building thicker thighs isn’t a sprint but a marathon. Consistency, determination, and a well-balanced workout routine are your best allies. Genetics play a role too, so don’t get discouraged if progress seems slow. Keep pushing, and you’ll see results over time.

Why do Strong Thighs Matter So Much?

Besides the obvious visual appeal, strong thighs support your overall fitness. They enhance athletic performance and make daily activities like lifting and walking a breeze.

Plus, working out your legs often means engaging multiple muscle groups, which supports general muscle growth and helps you burn more calories. So, you’re not just building bigger thighs; you’re boosting your entire fitness game.

Quick Tips for Thicker Thighs

• Focus on Compound Movements: Squats, deadlifts, and lunges work multiple muscles at once.
• Eat Enough: Ensure you’re in a caloric surplus with plenty of protein.
• Stay Hydrated: Muscles need water to function and grow.
• Increase Weights Gradually: Keep challenging your muscles to avoid plateaus.
• Rest is Crucial: Allow your muscles to recover and grow.
• Consistency is Key: Stick to your routine and be patient.

Summary

Focus on the right exercises, eat well, stay hydrated, and be consistent. Skip the magic potions and lotions; hard work and determination are your best bet. And remember, always consult a doctor before starting any new workout program.

It’s always better to be safe than sorry, and professionals can always throw a handy tip to you and give you the best possible advice, especially when it comes to your health.