Do you need help finding a workout for thicker thighs? Working on your thighs correctly can really make them look more appealing. The great thing is, you can achieve amazing results with a strategic workout routine including your rest days.
The thigh area is particularly difficult to slim down or shape; it’s a tough combination of muscles and fat that needs to be targeted with a specific workout. If you’re looking for an exercise program to help sculpt your thighs and bring out their fullness, this article is for you. It’ll focus on movements that work primarily the quadriceps (front of the thigh) and hamstrings (back of the thigh), helping build strength and tone muscle.
Having toned, firmer thighs takes more than just running on a treadmill – it requires a variety of exercises that target different muscles. The following workout consists of five main exercises designed to cut fat while building muscle mass in the thighs quickly and effectively. Let’s get started!
5 Great Exercises That Will Get You Fast Results For Thicker Thighs
1. Squats
One of the most common and effective workouts for thickening your thighs is squats. This exercise helps in working out all the muscles in your legs, including your glutes and quads (quadriceps).
- To do a squat, start by standing with feet shoulder-width apart.
- Then slowly lower yourself down until your upper legs are parallel to the ground and make sure that your knees do not go beyond your toes while doing so.
- Push off from the ground using the heels of your feet while keeping your back straight, then return to starting position.
- Do this up to 15-20 reps, depending on your fitness level.
Barbell squats are among the most effective exercises you can do for massive muscle growth.
2. Lunges
Lunges help target specific muscles in the legs like the quadriceps, hamstrings, and glutes that help with better definition in the area surrounding hips and groins as well as giving you thicker thigh muscles. You can also add weights like dumbbells to this exercise to build muscle mass faster.
- To do a lunge properly stand upright with both feet together
- then take one large step forward with one foot so that there’s a distance of hip width between them now.
- Bend both knees together until they make about 90-degree angles
- Pushing off from the floor using solely the heel of the front foot, come back up into starting position.
3. Step-Ups With Weight
Using weight for step-ups helps increase difficulty when performing this workout and makes it more effective for targeting thigh muscles. This is because it adds resistance when lifting your body weight up from a low platform or stair steps.
Most gyms should have platform equipment that will allow you to adjust the height of the step-up, so consider that your quadricep muscles will require extra strength to fully complete the exercise. If you can become consistent with this you can increase muscle mass very quickly.
4. Leg Presses
Leg presses are great for targeting all four quadricep muscles at once.
You can utilize leg press machines in the gym to really work the muscle with a heavier load. These machines are also great if you have a partner and want to super-set your leg presses.
- To do a leg press, sit in a leg press machine and place your feet on the platform.
- Push the platform away from you until your legs are almost straight
- Then slowly lower it back down to the starting position.
It is important to note that you should not fully straighten your legs out when you are doing this. Too many horror injuries have occurred that way so be mindful of that.
5. Single-Leg Deadlifts
Deadlifts in general are great for the legs, but the single-leg deadlift is perfect for a focused workout. Not only does it work on your upper leg muscles, but it also builds strength in your glutes and hips. When performing this exercise, you will usually have either a dumbbell or kettlebell to add extra resistance.
- Start with the weight in the opposite hand of the leg you are working on.
- Have a slight bend in your standing knee (the one you are working on) and slowly lower the weight down to your foot.
- While you are doing this keep your back straight and kick your other leg back for stability.
- Return to the original position once you hit your max range.
By incorporating these five exercises into your workout routine, you can start to see an increase in the size and thickness of your thighs. They utilize both inner quad and outer quad exercises that will combine to create and sculpt the ultimate defined thigh.
Remember to always warm up before any exercise and listen to your body if it’s telling you to take a break. With dedication and consistency, you can achieve thicker thighs in no time!
7 Useful Tips To Consider For Your Workout For Thicker Thighs
While we have given you some great leg exercises, plus any others we’ve shared before, that you can use to achieve your goal, it is not the only thing that helps. We have compiled a few workout, nutrition, and lifestyle tips that can support your training goals. Think about these when planning your leg sessions.
1. Focus on Compound Movements
Compound movements like squats, deadlifts, lunges, step-ups, and hip thrusts are most effective in targeting the glutes and leg muscles of the thigh area. Squats, however, are widely considered to be the most important exercise for developing those thick thighs with lean muscle mass.
Include 3 sets of 8 to 10 reps of these exercises into your workout routine two or three times per week to start seeing noticeable results within weeks.
2. Include Isolation Exercises
While compound movements should form the basis of your thigh-building program, adding isolation exercises such as hamstring curls and calf raises is essential for gaining thickness in every corner of your legs.
Begin isolations by doing 2 or 3 sets of 10 to 15 repetitions; keep resistance light if you’re just starting out. Increase reps over time as you build strength and endurance.
3. Challenge Your Progress Regularly
Over time, modify the intensity of leg day workouts when the same set becomes too easy. Increase weight gradually — by no more than 5 lbs at a time — for more challenging sets that will push past plateaus in order to maintain strength gains.
Alternatively try supersets: performing an isolation exercise followed immediately by an opposing compound movement without rest in between sets builds serious muscle volume because it requires so much stamina from your legs’ large muscle groups.
4. Adopt an Essential Insulin Regimen
Insulin is a hormone released in response to carbohydrates that drives energy storage instead of energy output while it’s active within the body; ‘spiking’ insulin can cause sharp rises in blood sugar leading to longer bouts of fatigue post-workout.
Eating regularly throughout the day – think several small meals spread consistently rather than one or two large ones – helps maintain insulin balance which supports recovery better long-term versus after single large doses post-exercise.
5. Get Enough Sleep
Sleep promotes fuel digestion and absorption (aka eating nutrients before bed) while it restores energy levels required for peak performance during subsequent leg workouts. This is largely due to melatonin production driving muscle growth hormones like testosterone release throughout sleep cycles thus promoting fitness goals overall.
Make sure you get 7–9 hours per night minimal even if cross-training hikes physical exertion levels higher since that much effort requires considerably more rest tonight!
6. Focus on Hip Extension Movements
Doing exercises that focus on hip extension can help create thick thighs quickly by targeting multiple muscle groups at once. This type of exercise helps open up tight hips caused by sitting all day, which makes it great for athletes who sit down a lot due to their sports activities.
Popular exercises include back extensions on a stability ball, bridges with one leg raised, single-leg hip thrusts, and Bird Dogs.
7. Prioritize Rest & Recovery
Building thick legs requires more than just hard work in the gym — it requires restful sleep so your body has enough time to heal and rebuild itself stronger than before.
Aim for at least six hours each night to ensure adequate recovery from hard workouts, supplementing extra sleep if needed with naps throughout the day when possible.
Additionally, treating yourself to active recovery sessions such as easy running, swimming or foam rolling can also help restore muscular balance in your legs after heavy lifting sessions.
Start Now To Get the Thicker Thighs You Want
If you want thicker thighs, don’t wait – give this workout a try!
It’s not going to be easy, but with consistent effort and dedication, you can see results. Everyone’s body is different so don’t compare yourself to others and focus on what works for you.
So start today, mix it up with other workouts and exercises, and push yourself as far as possible until you get the results you desire!
