8 Ways To Build Stronger Thighs
May 23, · If you want thicker thighs, try exercises that are focused on building up the muscles in your upper legs, like mountain biking and uphill hiking. Doing squats, where you stand with your feet shoulder-width apart and sink down into a sitting position, is a great way to help you get thicker thighs. Feb 27, · Extra fat in your thighs can make simple tasks difficult like walking or going up a flight of stairs that is why it's necessary to focus on this part of the.
Last Updated: February 12, References Approved. This article was co-authored by Laila Ajani. Laila has expertise in competitive athletics gymnastics, powerlifting, and tennispersonal training, distance running, and Olympic lifting. There are 7 references cited in this article, which can be found at the bottom of the page. This article has been viewed 2, times. However, If your thighs are looking too thin for your personal tastes, you may be interested in adding some muscle and curvature to your legs.
Luckily, there are a few things that you can try in order to make your thighs thicker. Tip: Try incorporating a lot of jumping exercises, sumo squats, and skater lunges into your workout to get those explosive muscle fibers involved. Try these variations: Any variation of squats will work out your thighs and get them stronger. For instance, try a back squat, where you put a barbell on your back, then do squats. You can also do front squats, where you put the barbell in front.
Other variations include lunges, step-ups, pistols squats, leg presses, and Bulgarian split squats. Note: Eat healthy carbohydrates before working out. Quinoa, brown rice, and whole grains are good sources of carbohydrates. If you want thicker thighs, try exercises that are focused on building up the muscles in your upper legs, like mountain biking and uphill hiking.
Doing squats, where you stand with your feet shoulder-width apart and sink down into a sitting position, is a great way to help you get thicker thighs.
Before you exercise, eat healthy, carbohydrate-rich foods such as quinoa to give you energy. After your exercise, each whole foods that are high in protein, like nuts or lean meat, to help you build more muscle. Keep reading to learn more exercises for thicker thighs, including leg presses and lunges! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers.
Download Article Explore this Article parts. Sample Exercises and What is the maximum optical zoom in digital camera Program.
Related Articles. Article Summary. Part 1 of Push yourself to work out harder. Muscle growth happens when you exert your muscles so that the tiny fibers get broken down, giving them the chance to come back bigger and stronger. Only when you push yourself to go all in — exercising until you feel that burn — do your muscles respond by getting bigger.
You can start seeing improved growth right away by taking a more intense approach to your workouts. If you find these to be easy, use dumbbells or a barbell loaded with enough weight that you have to stop after about 10 reps. Do explosive exercises. Work with a certified personal trainer to determine the right way how to get the best results from phentermine do thigh exercises.
When you exercise, keep in mind that you should feel the burn primarily in your thighs. Using the right form is also an important way to stay safe while exercising. If you do an exercise wrong over and over you could injure your muscles or joints. Add weight and reps over time. Do 10 reps with a few different weights.
Stick with the weight that allows you to do all 10 reps without stopping, but makes you struggle some to complete the last one.
Work out different muscle groups on different days. If you focus on thigh exercises one day, work out your back, chest and arms the next day, then go back to thighs. The recovery period is just as important to muscle growth what is verizon share everything plan the breaking down period.
All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. How to round off in excel your cardio sessions. Mountain biking, hill cycling, uphill hiking, and sports that involve jumping, kicking or explosive running are all great for thigh muscle development. Avoid jogging for more than hours per week what color is a mole animal too much long distance running may burn down muscle bulk in the thighs.
Part 2 of Do squats. This is the quintessential thigh-building exercise, since it works out your hamstrings in the back and your quadriceps in the front. If it's not already part of your regimen, change that right now. You can do squats without weights or make them more challenging by holding dumbbells or a barbell.
When you squat, make sure your knees stay aligned above your ankles and never extend out past your toes. Stand upright with your feet slightly wider than shoulder width apart. Have your toes pointing forward. Do not lock your knees. If you're using weights, hold them with both hands in front of you at rib level.
Place your weight from your stance in your heels, not the balls of your feet. Bend your knees and push your bottom back and down, as if you were sitting in a chair, until your thighs are parallel to the floor. Then slowly rise back up into standing form. Repeat this process times in a row, take a break, and do it again, more times.
Do this exercise times a week to build thicker, stronger thighs. Do lunges. This is another classic thigh exercise that can be done with two dumbbells to up the ante. Lunges help your calves get bigger, too. Use this form when doing lunges: Stand with your weights at your sides. Take a big step forward with one foot. While you're stepping, bend the knee of the other leg so that it almost touches the ground. Rise back to starting position, then repeat the exercise by stepping with the other foot first.
Do stiff-legged deadlifts. This exercise works out your hamstrings. To do it, you'll need two dumbbells, a weighted ball, or a barbell loaded with the amount of weight you can lift 10 times before needing to stop. Stand with your feet shoulder-width apart. The weight equipment you're using should be sitting in front of you. Hinge forward from the hips, how to activate sms pack in aircel postpaid your abs tight and your back straight.
Bend your knees enough to reach the weights, then straighten your legs so that you only have a slight bend in your knees. Straighten your back and lift the weights at the same time.
Bend again to place the weights back on the floor. Repeat 10 times, then rest and do two more sets. Do leg presses. You'll need a machine to do this exercise, but the results may be worth joining a gym for. Leg press machines allow you to adjust the amount of weight you use, so you can increase it as your thigh muscles get stronger. Sit back on the leg press machine and place your feet against the footpads. Your knees should be bent. You can grip the hand grips for stability.
Push the footpads with your feet. Pushing on the machine causes the weights to lift. You should be able to feel it in your thighs. Lower the weights back to the starting position by bending your knees. Repeat times, then rest and do more sets.
About a year ago, I decided to fully dedicate myself to transforming my legs. But let me give you some context: Here at MH , I specialize in making fitness videos. Which is a lot of fun, but also has its drawbacks. Namely, lots of people like to share their opinions about how I look.
Or more specifically, how my legs look. But not in a good way. However, my history of knee injuries had made it difficult for me to train my lower body as often or as hard as I want to. I struggled with patellar tendonitis from the ages of 14 to 21, and had four knee surgeries by the time I was The last surgery actually ended my college football career. So throughout my 20s, I just decided to work around my past injuries and wear pants to cover up. Above are before-and-after photographs of my transformation.
When I first looked back at my old photos, the difference in my legs was shocking. The change throughout my entire body. Even though I purposefully trained my upper body less in order to allow my legs to catch up faster, I was leaner and more muscular up top.
A bigger metabolic engine not only helps you lean out, but it also sets a daily calorie-burning foundation so you can maintain your results for the long haul. After all, the program I used was very specific to my needs. For instance, I really emphasized building my quads since that are needed the most work. But follow these guidelines, and I promise that your legs and body will change. Squat every day The squat serves as the foundation for all lower-body exercises.
So if you want the best results, you need to spend time in a squat position daily. But it does mean you need to 1 accumulate as many reps as possible of the squat, and 2 spend as much time as possible in a deep squat position. To start, I recommend squatting under load three times per week. As for the other days, you should do bodyweight squats and squat mobility work like spending 5-to minutes in a deep squat. I like to rotate between barbell front squats, barbell back squats, box squats, and goblet squats.
Be sure to mix the load and rep scheme within the same week or every couple weeks to prevent plateaus. Do heavy strength work in the 3-to-5 rep range, hypertrophy work in the 6-to rep range, and endurance work in the toplus rep range.
Personally, I like to do heavy work, and then perform higher-rep back-off sets within the same session. And even though it requires the use of lighter loads, I also like to take 2-to-3 seconds on the lowering portion of the squat, and pause for a count at the bottom of each rep.
Get great at goblet squats I already established the importance of squatting above. Plus, holding the weight in front of you provides a counterbalance that autocorrects your squat form, allowing you to naturally sit lower and more upright.
This takes pressure off of your lower back and promotes greater growth in your glutes and quads. You can get great at goblet squats by committing to doing sessions of total reps over the next 6-to months. Just hit that total. After 10, reps, your body and brain will never have to think about the best squatting pattern for your body again.
You should also shoot for a goal of being able to do multiple sets of plus reps with a weight that is about half of your bodyweight. So a pound person would use a pound dumbbell. Build up strength with Bulgarians Single-leg exercises are the key to balance and symmetry between sides. They also unload your spine and improve your hip mobility and core stability.
Recent studies have shown that the Bulgarian—or rear-foot-elevated split squat—may be just as effective as the regular squat for muscle and strength gains, while putting less stress on your back.
Do the Bulgarian split squat at least once a week. If needed, you can also use it in place of squatting all together. Your goal should be to perform multiple sets of plus reps while holding a combined weight that is at least half your body weight.
I also recommend spending 2-to-5 minutes per side mobilizing your quads and hips in the bottom position every single day. Also, be sure to mix in other classic single-sided lower-body moves like lunges, stepups, hip thrusts, and hip hinges.
Finish with 10 minutes of lunges or stepups When I first started this plan, I could barely lunge for a couple minutes without stopping. But I built up to an hour straight of walking lunges. And I was able to walk just fine the next day! Initially, my commitment was just to finish every leg workout with 10 minutes of nonstop lunges or stepups. I would mix between the two for variety since lunges hit your quads more, and stepups hit your hamstrings and glutes to a greater degree.
Use just your bodyweight in the beginning and alternate between faster and slower tempos. You can either lengthen the time from 10 to 20 or 30 minutes , or gradually add weight with dumbbells or a weight vest. In the case of stepups, you can look to increase the box height.
I credit my increased size and vascularity in my legs to all the lunges and stepups I did. They also dramatically improved my recovery ability between sets and workouts. The legs respond very well to high-volume endurance training.
And when combined with the heavier-loaded work prescribed above, you get the best of both worlds. I should also mention that this protocol melts fat, bulletproofs your knees, boosts hip mobility, and improves your running mechanics and conditioning. After doing it, I can now run with ease and without pain for a full hour. And I actually kind of enjoy it. Pounding the pavement not for you? But if you can do it safely and without pain, I highly recommend you deadlift at least once per week.
This extra strength and muscle provides the balance your body needs to look and perform better. You could also perform straight-leg deadlifts. Keep the reps between 1 and 5 for most of your sets, pull from a dead-start with a pause, and reset between each rep. Focus on progressively adding weight over time.
Save the high-rep metabolic work for swings and squats. Related: 10 Secrets to the Perfect Deadlift. The goal here is raw strength and good form. Pay attention to your glutes Your glutes are truly the center of the fitness universe. They drive all key movement.
Besides building up my butt like never before, this set the foundation for my gains in squats and deadlifts. Start with your body weight and do sets of to reps. For more ways to work your butt, check out The 17 Best Glutes Exercises.
Your next goal: Do multiple sets of 10 reps of the barbell version with a load equal to your bodyweight. No matter how strong you get, 10 reps of those are always super challenging and will burn your butt in a serious way. United States. Type keyword s to search.
Today's Top Stories. Actor Lewis Tan on 'Mortal Kombat'. The Truth About the Mono Diet. Men's Health. But not anymore. Related: 10 Secrets to the Perfect Deadlift The goal here is raw strength and good form. This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
You may be able to find more information about this and similar content at piano. Advertisement - Continue Reading Below. More From Fitness.