Exercises for Strength-Building to Get Thicker Thighs

Exercises for Strength-Building to Get Thicker Thighs

We all have varied shapes and sizes since our bodies were specifically created for each of us. Particularly, there might be significant individual variation in thigh size.

Your thighs and body may likely look different from someone else's for a variety of reasons, including genetics and lifestyle choices. Although you already have lovely thighs, you could want to enlarge them to improve performance or just to change how you look.

This article teaches how to grow stronger, bigger thighs and offers 7 exercises to try.

What factors affect thigh size?

The amount and distribution of both fat and muscle mass, as well as your bone structure (inherited traits), all play a major role in determining the size of your thighs.

 

Your femur (thigh bone) is made up of connective tissue called fascia, ligaments, and tendons, as well as muscles like the quadriceps, hamstrings, and adductors.

artery and vein fatty deposits nerves

Your thighs and buttocks may hold more or less fat depending on your genetics and hormone levels. Gynoid (pear-shaped) and android (apple-shaped) are the two primary body forms 

While those with android body types tend to store more fat in the belly or stomach, those with gynoid body types typically store more fat and muscle in their thighs and buttocks.

Can specific foods increase the size of your thighs?

Eating more calories than your body burns each day may cause weight gain and may contribute to the enlargement of your thighs.

Nevertheless, you have no control over where your body stores its fat. You'll probably deposit fat in your stomach or upper body first if you're genetically predisposed to doing so.

You would do better to concentrate on increasing your muscle mass unless your objective is to gain weight overall. Strength exercising your quadriceps and hamstrings, together with eating enough calories and protein, will help you gain more muscle mass to make your thighs bigger.

Make sure you consume enough protein each day to build muscle. This suggests that for the majority of people, consuming 0.6-0.9 gram protein per pound 

Finally, no one food will contribute to the growth of your thighs. It is preferable to concentrate on eating at a slight calorie surplus (10–20% more than your daily calorie needs) that consists largely of unprocessed, minimally processed foods if growing fat or muscle mass is your aim 

What types of muscles are in the thighs?

 Some of your greatest muscles are found in your thighs. Typically, they are separated into the front and rear thighs.

The quadriceps muscles, which are located at the front of your thighs and consist of four strong, powerful muscles, aid in knee extension (straightening your leg). This group consists of the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius .

Three muscles in the back of your thighs are collectively referred to as your hamstrings, which support knee flexion (bending your leg). These include the semimembranosus, semitendinosus, and biceps femoris. 

The sartorius, pectineus, gracilis, adductor longus and magnus, and iliopsoas are additional crucial thigh muscles that aid in a variety of actions such adduction (drawing the leg towards the body), knee flexion, and hip flexion.

The largest muscle group in your body, the gluteal muscles (gluteus maximus, medius, and minimus), are crucial for hip abduction and extension. Although they are technically a part of the buttocks, the glutes assist in movement by collaborating closely with the thigh muscles.

You can expand the size of your thighs by building muscular mass by paying attention to exercises that target these muscles.

Will lifting weights make my thighs bigger?

Your thigh muscles' overall size may expand if you put on more muscular mass, sometimes referred to as muscle hypertrophy.

The majority of research indicates that strength exercising particular muscle groups (such as quadriceps, hamstrings, and glutes) 2-3 times per week will produce the best benefits in terms of muscular hypertrophy. Although everybody can acquire muscle, how much muscle one gains is mostly determined by genetics .

In spite of exercising and eating the same, some people, for instance, grow muscle more quickly than others. Additionally, folks who have longer limbs may still put on muscle, but since their muscles are spread out across a larger surface area, they may appear smaller in size.

You can expand the size of your thighs by building muscular mass by paying attention to exercises that target these muscles.

Seven exercises to build stronger thighs 

Squats

the quadriceps, hamstrings, glutes, lower back, abdominals, and calves were the main muscles used.

Squats are a traditional go-to workout for developing your butt, hamstrings, and quadriceps. If you're just starting out, start with a bodyweight squat, which is without any equipment, then add more volume and resistance gradually.

Your feet should be somewhat wider than hip-width apart as you stand. Your hands should be on your hips or in front of you, and your toes should be slightly pointed out.

1. Bend your knees and slowly push your hips back into a sitting posture.

2. Continue to descend until your thighs are parallel to the ground with your knees at a 90-degree angle. After then, steadily raise yourself back into the beginning position.

3. 2-4 sets of 8–12 repetitions should be done.

4. Start adding greater resistance until you can complete all sets and reps with ease and correct form. Examples include doing a barbell squat, carrying a dumbbell in both hands, or wearing a loop band above your knees.

Lunges

1. Place your feet hip-width apart as you stand.

2. With your left leg, take a forward step, bending your knee to a 90-degree angle. Along with having your right leg bent at a 90-degree angle, your shin should also be parallel to the ground.

3. Next, stomp the ground with your left foot to get back to where you were. One rep equals this.

4. 2-4 sets of 8–12 repetitions should be done.

Romanian deadlift with dumbbells

1. With a dumbbell in each hand and your palms towards your thighs, stand with your feet hip-width apart. Throughout the workout, be sure to maintain a neutral spine and activate your core.

2. Slowly descend the dumbbells towards the ground by hinging your hips and bending your knees just slightly. Stop when they are about halfway down your shins.

3. After then, carefully return to the beginning position while concentrating on engaging your glutes and hamstrings. One rep equals this.

4. 2-4 sets of 8–12 repetitions should be done.

Leg press

1. Place your head and back against the seat back of the leg press machine as you sit down. Lie flat on the footplate with your feet about hip-width apart. Your knees and feet ought to be in line, and your legs ought to be bent 90 degrees.

2. While keeping your hands firmly in place and contracting your abdominal muscles, steadily push the footplate with both feet until your legs are fully extended (avoid locking your knees), then hold that position for two to three seconds.

3. Knees should be gradually bent to get back to the starting position. Throughout the entire movement, your feet should stay level on the footplate. One rep equals this.

4. 2-4 sets of 8–12 repetitions should be done.

Leg extension

1. Knees bowed, shins tucked beneath the padded bar, sit down on the leg extension machine. Make sure your back is straight against the seat and hold onto the handrails for support. This is where everything begin.

2. Straighten your legs out gradually, then hold the position for a few seconds. This should primarily affect your quads.

3. Finally, carefully descend your knees to the floor to resume your original position. One rep equals this.

4. 2-4 sets of 8–12 repetitions should be done.

Lateral lunge

1. Standing upright and toes pointed front, space your feet wider than hip-width apart.

2. Push your hips back into a half-sitting position and shift your weight on your left leg, bending your left knee. With your right foot firmly planted on the ground, keep your right leg straight.

3. To straighten your knee, push off with your left leg. One rep equals this. You can push off of your left foot and stand with both feet hip-distance apart to increase the difficulty of the workout.

4. On each leg, complete 2-3 sets of 8–12 repetitions.

Bulgarian split squat

1. With your back to the step or bench, stand 2 feet (or 60 cm) away from it.

2. The top of your right foot should be on the step or bench when you flex your right leg. This will be where you start.

3. Next, stoop as low as you can while bending your left knee. Keep your shoulders, hips, and chest facing forward.

4. Put pressure on your left heel to take you back to where you were before. One rep equals this.

5. 2-4 sets of 8–12 repetitions should be done.

For everyday mobility, your thighs are essential. They facilitate travel, aid in the lifting of large objects, and promote athletic performance.

Keep in mind that genetics, as well as the distribution of your muscle and fat, have a huge role in how big your thighs are. You're better off focusing on their function and strength, which are stronger markers of health, than on their size, as these are better health indicators.

Focus on building muscle, increasing strength, and improving general movement by doing strength-training activities and consuming a diet high in protein.

It's time to appreciate your distinctive thighs.