How to Get Thicker Thighs with Strength-Building Exercises

If you want to get thicker thighs, the following strength-building exercises will help you achieve this.

These three lower body exercises can be done with or without weights, depending on your personal preferences and training regimen. Nevertheless, they are all effective because they target different muscles in the thighs, leading to the overall development of that area.

To get started, select three or four exercises from each group that you feel are right for you. Aim to do two sets of 10 to 15 repetitions during your training session for optimal muscle growth. If you can do more reps with a certain weight, then it means that this is an ideal weight for you.

You can vary the order in which you do the exercises every workout session to maximize your progress, although it is generally recommended that you list them in order of difficulty, starting with the easier ones and finishing off with the more demanding exercises.

Highly Recommended Exercises

These are exercises that have proven to be effective in building up the muscles of your thighs. They are also not too difficult to perform.

How to Get Thicker Thighs

1. Cable Kickback

This exercise is ideal for developing the muscles in your thighs because it focuses on them while you are standing up, which provides your body with more stability.

Keep your back straight and your feet together when performing the movement, which should entail lifting both legs off of the floor until they are at 90-degree angles in relation to your torso.

The motion that you perform when kicking backwards should be fluid, but keep in mind that there is no need to exaggerate it. The key is to move the leg backwards as a single unit, keeping your hips still throughout the movement.

When you return to your original position, bend your knees until they are at a 90-degree angle, and repeat for 10 to 12 reps on both sides.

2. Leg Press

The leg press allows you to perform several exercises at once, making it quicker and more efficient. For this particular movement, you will need to sit on the machine with your back straight and your feet shoulder-width apart.

Begin by extending your legs until they are locked out, keeping your knees at a 90-degree angle throughout the duration of the exercise. Return to the starting point by bending your knees until they are at a 90-degree angle, and repeat for 10 to 12 reps.

Recommended Exercises

These exercises have been known to build muscles in the thighs, but they may be a little more difficult to perform than those mentioned above. However, those with previous experience can try them out as well.

1. Squat

Les squat targets a number of large muscles in the lower body, including the quads and hamstrings, making it an excellent choice for the development of your thighs.

To begin, place a barbell behind your neck inside a squat rack and get underneath it with your feet hip-width apart. Then, begin by lowering your body until your thighs are parallel to the floor, keeping your back straight at all times. Once you have reached this point, bring your body back to its original position by pushing up from the heels.

If you feel as though your form is not correct, use a mirror as a guide to see if it needs any fine-tuning.

2. Incline Leg Press

This exercise is somewhat similar to the leg press exercise mentioned above, but it is performed with your feet positioned higher than your hips. In addition, you will be leaning forward slightly during the movement.

Begin by sitting on an incline leg press machine with your back straight and your legs spread shoulder-width apart in front of you. Once in position, bend both legs at the knees until they are at a 90-degree angle and push back up to the starting point with your heels.

As with other leg workouts, it is recommended that you perform this exercise for 10 to 12 reps on both sides.

Optional Exercises

These exercises are not necessarily recommended for thigh-strengthening purposes, but they can still be attempted by those with previous experience.

1. Vertical Leg Press

The vertical leg press is virtually the same as the incline version mentioned above, except that it requires you to position yourself vertically rather than leaning forward slightly while performing the exercise.

Begin by sitting on a vertical leg press machine with your back straight and your legs spread shoulder-width apart in front of you. Once in position, bend both legs at the knees until they are at a 90-degree angle and push back up to the starting point with your heels.

As with other leg workouts, it is recommended that you perform this exercise for 10 to 12 reps on both sides.

2. Stiff Leg Deadlift

The stiff-legged deadlift will help you build muscle in your thighs while also strengthening them along the way.

Begin by standing upright while holding a barbell or dumbbell with an overhand grip behind your body so that they rest against the top side of your lower thigh.

Once you have reached this point, slowly bend at the waist while maintaining good posture until your upper body is parallel to the floor.

Be sure that you do not round or arch your back during this motion. After reaching this point, return to the starting position by pushing through your heels and bringing your torso upright once again.

As with other leg workouts, it is recommended that you perform this exercise for 10 to 12 reps on both sides.

Conclusion

Getting thicker thighs can be achieved through a combination of strength-building exercises and a healthy diet. Exercises such as squats, lunges, deadlifts, and leg presses can help to build muscle mass in the thighs, leading to a thicker and more toned appearance. Additionally, incorporating cardio exercises into your routine can help to burn fat and improve overall leg definition.

It is important to approach these exercises with caution and to consult with a trainer or medical professional before starting a new exercise regimen, especially if you have any pre-existing conditions or injuries. Proper form and technique are also important to prevent injury and ensure that the exercises are effective.

In addition to exercise, maintaining a balanced and nutritious diet can also support muscle growth and development. Eating a diet rich in protein, complex carbohydrates, and healthy fats can provide the necessary nutrients for building and repairing muscle tissue.

Overall, achieving thicker thighs through strength-building exercises requires consistency, patience, and dedication. With a well-rounded approach that includes exercise and a healthy diet, you can achieve your desired results while also improving your overall health and wellness.

Remarque : This is a guide, not a strict workout routine. Results may vary in each individual case.

Good luck on your strength-building journey!

Laisser un commentaire

S'abonner à la lettre d'information

Des offres d'initiés et des ventes flash dans votre boîte de réception chaque semaine.