Make sure you’re using enough weight to actually challenge your muscles. If you’re a beginner, you might do thigh-building exercises without any weights. 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. It’s important to recognize the difference between pushing yourself to the limit and pushing yourself to injury. If you are a beginner when it comes to strength training, it’s a good idea to work with a trainer to learn more about your personal limits.
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. You also want to make sure you aren’t using so much weight that it’s affecting your form. If your dumbbells are so heavy that you can’t fully complete an exercise, you need to be using less weight.
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 6-10 times in a row, take a break, and do it again, 2-4 more times. Do this exercise 2-3 times a week to build thicker, stronger thighs.
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. Repeat this process 6-10 times in a row, take a break, and do it again, 2-4 more times. Do this exercise 2-3 times a week to build thicker, stronger thighs.
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. Repeat this process 6-10 times in a row, take a break, and do it again, 2-4 more times. Do this exercise 2-3 times a week to build thicker, stronger thighs.
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, keeping 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.
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 6-10 times, then rest and do 2-4 more sets.
Eat before and after workouts. This will ensure your muscles are never low on fuel.
Try to eat home cooking as often as possible. Don’t rely on protein bars and power drinks to get your fuel. Eating real food is a lot healthier for your muscles. Stay away from fast food, salty snack foods, and desserts – these will only leave you feeling fatigued, and it’ll be harder to get your workouts in.
Try to buy meat that is farm-raised and hormone free. If you’re loading up on meat, you don’t want to be loading up on hormones and chemicals at the same time. If you prefer not to eat meat, try tofu, beans, and leafy greens that contain protein such as spinach and kale.
Creatine is a muscle-building supplement that is considered safe when you take the recommended dosage. It’s important that you don’t rely on supplements to get bigger thighs if you aren’t putting in the work to exercise and eat right. Supplements can help you stay on track, but there are no miracle pills that will make your legs get bigger.
