How to Develop Thigh Muscles

Do you find your thighs too thin? To build thighs you should increase the intensity of training by increasing the volume and number of repetitions over time. Thigh exercises, knee flexes and thigh kicks are ideal choices for developing leg muscles. Remember to add calories for exercise and make sure to provide enough protein for the body. Continue reading below to learn how to create firmer and bigger thighs.

Table of Contents

High Intensity Training

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Try to exercise harder. Muscles grow when you force them to work at a rate that exceeds the capacity of small muscle fibers, giving them the opportunity to regenerate to a larger and stronger size. When you train at an intensity that your body is used to, growth can’t happen. It’s only when you put all your strength into it and feel hot that your muscles respond by getting bigger. You will see muscle growth after increasing the intensity of the exercise.

Make sure you’re training with enough weight to really challenge the muscles. If you’re new to training, you can work out your thighs without adding any extra weight. But when you feel this is too light, you should use dumbbells or barbells with enough weight that you have to stop after 10 reps.
It is important to distinguish the difference between squeezing the body to the limit and pressing the body to the point of injury. If you’re a beginner, it’s a good idea to work with a trainer to find your cut-off points.

Increase the tempo of the exercise. The “explosive” way of exercising by performing movements very quickly instead of slowly and steadily has been shown to accelerate muscle growth. ^{[1] X Research Source} Keep this in mind as you practice.

Tip: Add lots of jumps, sumo squats, and skater lunges to your workout to get your muscles to grow.

Remember to practice properly. Any exercise will not lead to the desired results if you do not do it correctly. Watch videos online or ask a trainer to teach you thigh exercises. When exercising, you must remember that mainly only feel the heat in the thighs. If you see that energy is being burned in other places, it may be that the posture is not correct.

You need to have the correct exercise posture to ensure safety. When you practice over and over with the wrong posture, you can injure the muscles.
In addition, you must make sure that the weight is not too heavy to affect the training. If the dumbbells are too heavy for you to complete the exercise, you need to reduce the weight.

Slowly increase the volume and number of reps. After a few weeks, the muscles will develop and soon get used to the weight. In order for them to continue to grow larger, you have to increase your lift every few weeks. The new mass is the mass that you can only lift 10 times in a row without stopping halfway.

Train different muscle groups on different days. ^{[2] X Research Source} This exercise gives your muscles a chance to rest and regenerate while you’re working other muscle groups. If you train your thighs today, move on to back, chest and arms the next day, then go back to thighs again. Recovery time is also essential for muscle growth, just as important as training time.

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Alternate exercises that increase your heart rate. Jogging, swimming, brisk walking, cycling and playing sports are all good ways to help develop thigh muscles. ^{[3] X Research Source} Avoid jogging more than 3 to 4 hours per week, as long distance running can burn the muscles in the thighs.

Tip: If you suspect that cardio exercises are limiting muscle growth, don’t do more than 20 minutes of cardio per week. If this change doesn’t work, return to more regular cardio to keep your heart and lungs healthy.

Build Thighs with Familiar Exercises

Squats. This exercise is perfect for training the thighs as it works the hamstrings in the back and the quads in the front. If you haven’t used this practice yet, do it now. You can train without adding weight, or you can hold more dumbbells or barbells if you prefer heavier.

Stand upright with feet slightly wider than shoulder width, toes pointed forward. Loosen your knees.
If using dumbbells, hold them in your hands in front of your chest, at the level of your ribs. Stand in a position so that your weight is centered on your heels, not on the upper arch of your feet.
Bend your knees and lower your butt back as if you were sitting in a chair, with your thighs parallel to the floor. Then slowly straighten up. Repeat this movement 15 times in a row, take a short break and continue to practice 2 more sets. Do this exercise 3 to 5 times per week to get bigger and stronger thighs.
Repeat this cycle 6 to 10 times at a time, rest, then do 2 to 4 more reps. You can do 2 to 3 workouts a week to get stronger and bigger thighs.

Laila Ajani

Physic Education coach

Laila Ajani is a fitness trainer and founder of Push Personal Fitness, a personal training organization based in the San Francisco Bay Area. Laila has expertise in competitive sports (gymnastics, weightlifting, tennis), personal training, running, and Olympic weightlifting. Laila is certified by the National Strength & Conditioning Association (NSCA), USA Powerlifting (USAPL) and is a Rehabilitation Exercise Specialist (CES).

Laila Ajani
Physic Education coach

Try these variations: Any variation of the squat will work your thighs and make them stronger. For example, try back squatting with weights behind you, then start squatting. You can also do front squats with dumbbells in front. Other variations include lunges, step forwards, pistp squats, leg presses and Bulgari split squats.

Knee step. This is also a classic thigh exercise, you can hold more double dumbbells to increase the weight. The knee flexion also helps to enlarge the calf muscles. The position of this action is as follows:

Stand up straight with dumbbells at your sides.
Take a long step forward.
While walking, bend the knee of your other leg so that it almost touches the ground.
Stand up straight and return to the starting position, then repeat with the other leg.
Repeat this movement 15 times in a row, then rest for a while and continue with 2 more sets. Exercise 3 to 5 times per week to develop bigger thighs.

Pull dumbbells straight at the waist. This is an exercise for the hamstring muscles, to perform you need a pair of hand-held dumbbells, a loaded dumbbell or barbell with enough weight for you to lift 10 times in a row.

Stand up straight with your feet shoulder-width apart, with the dumbbells directly in front of you.
Bend at the waist and grab the dumbbells. Remember not to bend your knees, keep your legs stiff and straight.
Lift weights but at the same time keep your back straight.
Then bend to place the dumbbells on the floor.
Repeat 10 times, then rest and do two more sets.

Thigh kick. You need equipment to do this exercise, but the results are well worth the effort to go to the gym. Treadmills allow you to adjust the amount of weight you need to use, so you can add more weight as your thigh muscles get stronger.

Sit on the machine and place your feet on its support, your knees will then be bent. You can grab the handle if you want to keep your body steady.
Push your feet forward. As you push up with both tripods that will simultaneously lift the weight, you should feel the thigh muscles working with this move.
Lower the dumbbells to the starting position by bending your knees.
Repeat the movement 15 times, rest and do two more sets.

Eat Right for Muscle Growth

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Eat more than usual. Building muscle requires a lot of fuel, so you have to eat more than your standard three meals a day. ^{[4] X Research Source} Some bodybuilders recommend eating 5 meals a day, with each meal having a larger portion of dishes than usual. You may feel uncomfortable but muscles need nutrients to grow bigger.

Eat before and after exercise. This way of eating will make the muscles never lack of energy. ^{[5] X Research Sources}

Tip: Eat plenty of carbohydrates before working out. Quinoa, brown rice, and whole grains are foods rich in carbohydrates. ^{[6] X Research Sources}

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Get energy from clean whole foods. Eating a lot doesn’t mean you’re allowed to eat unhealthy foods. You must eat organic, farm-raised foods that are clean, free of salt, sugar, and preservatives.

Try to cook for yourself as much as possible. Don’t eat protein bars or drink energy drinks to fuel your workout. Eating real foods is much better for your muscles.
Stay away from fast food, salty snacks, and desserts, as they only make you feel tired, making it difficult to practice.

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Make sure all meals have protein. Protein is the foundation of muscle, so it should be a staple of every meal if you want to focus on building muscle. Besides eating whole grains, beans, fruits and vegetables, you should eat meat, fish and eggs to provide enough protein daily.

Buy meat that is farm-raised and growth hormone-free, because you certainly don’t want to absorb more hormones or chemicals when you eat more meat.
If you don’t like meat, eat tofu, beans, and green leafy vegetables that are rich in protein.

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Consider taking a supplement to help with muscle growth. ^{[7] X Research Source} You should be careful when taking supplements because many do not stimulate muscle growth. Even expensive protein powders can be a waste of money, so you need to do your research to find out which supplement is right for you.

Creatine is a muscle growth enhancer that is considered safe if taken in the correct dosage. ^{[8] X Research Sources}
Remember to never rely entirely on supplements to increase thigh muscle, but forget about working out and eating healthy. Supplements only help you reach your goals soon, but there is no magic pill that can make your legs bigger.

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Stay hydrated by drinking 8 to 10 cups a day. Water helps the body digest protein, stay healthy and active. Drinking plenty of water also provides extra energy to make muscle building easier. ^{[9] X Research Source}

Steps

High Intensity Training

Build Thighs with Familiar Exercises

Eat Right for Muscle Growth

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