Are you figuring out how to make your thighs thicker? Know that- there is more to thick thighs and hips than just a feminine attractiveness!
Yes, studies reveal more than one reason why you should consider growing your thighs, especially if you are a woman. Before we get into the practice of how to get thick thighs, let’s look at the theory!
Bigger thighs and butts indicate the strength of the core. Not only do they reduce the risks of diabetes and heart disease, but they also promote spinal strength, leading to a lesser risk of a back injury. Moreover, a stronger lower body symbolizes healthier reproductive health, giving women that Marilyn Monroe kind of sex appeal.
If you believe that exercise for bigger hips and thighs alone can get you there, you might be missing out on something! Diet, genetics, and lifestyle go hand in hand with exercises for developing thicker thighs. Too much information to process? Fret not! In this article, we will guide you from A-Z on how to get thicker thighs and hips fast!
Best Exercises To Get Thicker Thighs And Butt
Target your hips and thighs with the King of Exercises! Squats are ideal for enhancing your lower body strength, muscular endurance and power. It targets the quadriceps (front of the thigh) and gluteus maximus (buttocks), making them ideal to grow thicker thighs and bubble butts. Secondarily, it brings the erector spinae of the back, transverse abdominis, gluteus medius, gluteus minimus, adductor magnus, soleus, gastrocnemius, and hamstrings into action. By engaging your core, it improves the strength and stability of your body frame. There are multiple variations available to suit your scale, such as half squats, mini squats, weighted squats, air squats etc.
The Right Technique
- Begin with aligning your feet to the width of your shoulders.
- While your legs stretch out to shoulder-width apart, your toes may slightly point outwards in a position that you find comfortable.
- Arch your back or booty a little but avoid bending either forward or backwards or looking down.
- Take a deep breath and contract your abs as you descend to a near-90 degree angle with the ground. Try to imagine sitting back on a chair with the maximum tension around your butt.
- Your knees should not bend ahead of your toes or bend inwards as you descend. As you rise, exhale and squeeze your butt against your pelvis.
- Don’t release the tension absolutely and descend again for the second repetition.
2. Leg Press
This exercise could be only performed on well-built gymnasium equipment. Working on the leg press machine delivers the combined benefits of a barbell squat, for quadriceps and develops the gluteus maximus, hamstrings, and calves. This is heavily concentrated on the strength of your thighs and butts. It gives you an effective fat-burn over the target areas, helping you build muscles simultaneously. By changing your leg position, you can even target different muscle groups. It can greatly help you to overcome imbalances in your athletic structure and gain stamina.
The Right Technique
- Sit on the leg press machine with your back and head lying comfortably against the support.
- Place your feet about hip-width apart on the footplate. Keep your heels flat.
- Don’t raise your bottom and keep it flat on the seat.
- Your knees should form a 90-degree angle with your legs and should line with your feet, neither inwards nor outward.
- Maintain the alignment, brace your abdominal muscles as you push the platform using your heels and forefoot. Exhale and extend your leg.
- Your entire foot, flat on the press, should equally exert force on the press.
- Build a grip on the assist handles to stabilize your spine and head.
- Make it a slow and controlled movement.
- Pause at the fully-extended position and return to the zero points, inhaling and bending your knees.
- Keep your alignment intact. Begin with low reps and amp up as you build more strength.
3. Dumbbell Walking Lunges
If you are an athlete or have seen an athlete working out-, we need not introduce you to this workout. The dumbbell walking lunge targets the quadriceps muscle at the front of the thigh. Quads are the primary muscle group functional during activities such as cycling, climbing stairs, and walking and running (especially uphill). This exercise also engages the gluteus maximus of the butt, the Abductor Magnus of the inner thigh, and the soleus of the calf. Since it challenges your balance, the stabilizer muscles present in your back and legs are drawn into the action. Healthy quads help you to maintain a stable balance and mobility. Athletes, performing in sports that include running, need stronger quads in balance with the hamstrings to boost their speed and endurance. The lunge can also help maintain bone health.
The Right Technique
An initial trial and error will be necessary to settle on a suitable weight. You can begin with either small weights or no weights.
- Stand up straight with a dumbbell of suitable weight in each hand, hanging right by the sides of your body.
- Your fist should be firmly closed with the fingers curling in, palms facing the thighs.
- Your Feet should be a little inwards than shoulder-width.
- Take a long step forward with either leg. Bend the knee till the front thigh descends parallel to the ground.
- Put your weight on the heels and not the forefeet. Inhale as you go down.
- The rear leg should be bent at the knee, with your weight on the toes.
- For the leg you stepped forward with, don’t bend the knee past the tip of the toes. Step back to your starting position while exhaling.
- Repeat the motion with the other leg. Do 12 lunges in repetition per set and two to three sets in a workout.
4. Leg Extensions
This workout requires a leg extension machine. The leg extension is an “open-chain kinetic” exercise, different from a “closed chain kinetic exercise,” such as a squat, and targets the quadriceps muscles to the front of the thigh. In the squat, the exercising part of the body is anchored with the feet on the ground, while in the leg extension, your legs aren’t stationary as they push the padded bar, and that is how the chain of movement is open in the leg extension. Building your quads can boost the force of kicking movements. They amplify the efficiency of your performance in cycling, running, soccer or martial arts.
The Right Technique
- Set up the leg extension machine with the pad placed at the top of your lower legs, near the ankles.
- Make sure your knees are at 90 degrees to derive maximum results.
- Choose a weight which will enable you to perform at least 10 to 12 repetitions.
- Grasp the hand bars to stabilize your spine and head in position. Exhale as you lift the weight until your legs are as straight as possible. Do not lock your knees.
- Place your back flat and straight against the backrest.
- Exhale as you slowly lower the weight back to starting position.
- Keep the tension and make it a slow and controlled movement.
- Do three sets of eight to 12 repetitions per session.
5. Goblet Squats
The goblet squat effectively engages all the major muscle groups of the lower body that can help grow your thighs and butts. It targets the quadriceps, glutes, hamstrings, and calves. Alongside the lower body, it also strengthens the core and the spinal erectors of your back, forearms, and to some degree, shoulders and upper back. No wonder it actively engages your chest and torso throughout the movement. It can be categorized as a full-body exercise. Holding the kettlebell right in front of your body works the quadriceps more than squat variations.
The Right Technique
- For this exercise, you need a kettlebell and decent space around to allow squat-like movement with your feet roughly kept at hip-distance apart.
- Keep your toes angled slightly outward.
- Grip the kettlebell as if you were cupping a goblet—one hand on either side of the handles. Bend your elbows, so the goblet is positioned right at the centre of your chest.
- Engage your core and look straight ahead. Inhale as you throw your hips back, descending and begin bending your knees to perform the squat.
- Focus on keeping your chest open outwards as you continue pressing your hips back lower till it comes in a straight line to your knees.
- Check that your elbows should be positioned on the inside of either knee at the lowest point of the squat. This ensures that your knees are aligned with your toes as you move into the deep squat position.
- Exhale as you rise, and be sure to press your hips forward at the top of the squat to engage your glutes fully.
- Repeat through as many sets as you wish.
6. Leg Curls
While performing this workout, you tug your heels toward your booty from laying on your stomach on the machine. Your lower body pulls the weight connected to the machine’s pulley system. When you lower your ankle down to the initial position, the resistance shifts, working the gluteus muscles in your buttocks, quadriceps in thighs, and tibialis anterior in the front of the shins. It enhances your overall strength, balance, and stamina. The Hamstrings are strengthened to help avoid injury in your day-to-day life. The hamstring can be targeted by dorsiflexing the toes (curling them toward the shin), while the calf muscle can be isolated by pointing your toes (plantar flexion).
The Right Technique
- Lay on your stomach.
- Adjust the roller pad, resting it comfortably at a few inches under your calves and just above the heels.
- Ensure that the pads aren’t too high on your calves as this may hurt the Achilles tendon and reduce your motion’s range.
- Stretch your legs out fully. Inhaling, build a grip on the support handles on each side of the machine.
- Lift your feet smoothly as you exhale.
- Keep your hips fixed on the bench. Inhale as you bend your knees and pull the ankles to your buttocks as close as you can.
- Hold this position. Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement. Continue for 8 to 12 reps.
7. Cable Glute Kickbacks
To perform the cable glute kickback, you would require a cable machine with an ankle cuff attachment. You must have figured out how it would work. In case you didn’t – we are here for a reason, right?
The cable glute kickback targets the gluteal muscles, comprising the gluteus maximus, medius, and minimus. The glutes are the bun-type muscles of your hips. Growing them is crucial to get those bubble butt shapes. They are also one of the strongest and most powerful muscles in the human body, which is essential in boosting your overall endurance in workouts. The cable kickback assists in shaping up the gluteus and strengthening it as a cohesive unit. This exercise also engages the hamstrings in motion to the glues work. Moreover, it activates your calves and quads to improve physical balance and stabilize the body.
The Right Technique.
- Set the pulley system to the lowest possible setting.
- Place ankles on the ankle cuff attachment. Hinge your body right at the waist and bend over. Ensure that your back and spine are nearly parallel to the floor.
- Hold on to the machine’s handle for stability if needed.
- Keeping your plant leg relatively straight, engage your abs and contract your glutes, bringing your leg back as far as possible in a controlled fashion.
- Squeeze your glutes and build tension there at the top of the rep.
- Slowly return to the initial position.
- Repeat for the desired number.
8. Barbell Hip Thrusts
Your hip extensor muscles support several important activities like walking, standing up, or climbing stairs. Hip thrusts are performed in a horizontal position, allowing maximum tension on the hip muscles in a full range of motion. They activate the hip extensor muscles better as compared to the barbell squat, the deadlift, or the Romanian deadlift. It is effective training for the glutes in a sprinting motion than a back squat or the split squat for reference.
The Right Technique
- Make sure that the bench is not higher than your knees.
- The wider end of the bench should be placed against a wall so that it does not move while you are lifting.
- You may use a pad or sponge on the centre of the bar so that both hip bones are protected.
- Load the bar with a weight that you feel convenient with and secure them with a barbell collar.
- Sit on the floor with the knees bent and feet placed slightly wider than hip-distance. The toes can be slightly turned out.
- The upper back should be resting against the mid of the edge of the weight bench.
- Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and the knees.
- The bench should hold the mid-scapula area.
- Engage the core and maintain a slight chin tuck with your focus down your body, just a few inches above the bar.
- Slowly lower the bar until the hips are a few inches off the floor, don’t land right away.
- Squeeze the glutes and lift again.
9. Glute Bridge
A basic glute bridge can assist you in working your core and butts very efficiently. The target muscle is the erector spinae which stretches along the length of your back from the neck to tailbone. The bridge also stretches the muscles that stabilize the posterior chain, hip abductors, gluteus maximus, and hamstrings. Moreover, the antagonist stabilizers during the movement, including the rectus abdominis, obliques, and quadriceps also get into play as they hold your body.
When these muscle groups get stronger, your physical strength, especially in the lower body shall improve, toning it up into a great shape. A strong core does not only promote a good posture, but it can also prevent lower back pain. If you maintain a good form, glute bridge exercises can aid in pain management.
The Right Technique
- Lie on your back, placing your hands at your sides.
- Brind your feet under your knees as you bend the knees, keeping the feet flat on the floor.
- Engage your core and buttock muscles by squeezing your low back down on the ground before you push up.
- Now raise your hips, squeezing them in and pushing your pelvis up to the sky, creating a straight plank from your knees to shoulders.
- Pull your belly button back toward your spine in the raised position.
- Hold for 20 to 30 seconds, and then return to your starting position.
- Perform 15 reps per set.
10. Donkey Kicks
Also known as hip extensions, donkey kicks can be done at home, simply on a mat without weights. To challenge yourself more, you can try using a booty band or a GHD machine. It works the gluteus maximus. It is one of the exercises, incorporated in booty workout routines by Victoria Secret Models and various fitness models across the globe. The real hint to perform the donkey kicks correctly is by keeping your spine straight and flat in a tabletop position while focusing on rotating your hips and side of the thighs, keeping your lower body tight.
The Right Technique
- Get yourself into a tabletop position with your arms and knees on the mat.
- Keep the abs engaged and straighten the spine.
- You may choose to add weights behind the knees and brace the weight band tightly to hold in place.
- Without straightening the knee, lift the leg and bring your thighs parallel to the ground, in a straight line with your neck and spine.
- Your sole should face the ceiling, and the hip, thigh, and knee are all in alignment and parallel to the floor.
- Throw your sole towards the ceiling as if kicking upwards and lower the knee back to the ground.
- Continue the motion without disturbing your spine or neck.
- Try not to turn the body much. Repeat on alternative legs for 8 to 16 reps.
How to Make Your Workout Program to get Thicker thighs and Butt
There’s no alternative to mindful training. You might end up working yourself for a month, only to realize that what you only did was wearing yourself out!
Discipline and consistency are important. However, what’s more, important is to channelize this disciple and your hard work in the right direction. Doing a hundred workouts per session might prove counterproductive, whereas just 20-25 reps of exercises that best suit your body and lifestyle, may reap wonderful results in a few weeks!
The key is to combine the right exercise in the right proportion to yield results. The aforementioned workouts are effective and proven to help grow your booty and thighs. Accommodate 2-3 sets of 25 repetitions each from any 5 exercises, every alternative day, to formulate a session that works your thighs and muscles the best. This way, you work out for 3-4 days a week and give yourself sufficient time to recover.
Remember, the right form and posture are essential while working out. Under “the Right Technique”, we have elaborated on the right way to perform these workouts to grow your thighs and hips for each workout above. Keep a strong tab of your progress by monitoring improvement in your physical stats, workout endurance or stamina. Level up the reps and add in weights as your progress, until you grow into the right shape. You can then work out for maintenance.
Not maintaining the right alignment may result in injuries that do more harm than good. A gentle soreness is common while getting started with any routine. However, if the pain is too grave and you fail to recover within a given time, know that there’s something wrong with the way you are working out!
What To Eat To Get Thicker Thighs And Hips Fast
Strength training alone may not get you the desired results. Growing any part of your body, in any form, requires you to maintain a state of caloric surplus alongside training the desired body parts consistently. A caloric surplus is consuming more calories than your total daily energy expenditure.
The simplest way to track this is by calculating your daily calorie expenditure roughly using a TDEE calculator online and then utilizing HealthifyMe or My Fitness Pal to check your calorie consumption for the day. You should eat about 200-300 calories more than the TDEE value to get a calorie surplus. However, you have to be very specific about this surplus since you want to grow your thighs and not the belly.
Divide your dietary patterns into 3 full meals and 2 snacks, each between two consecutive full meals. Time and space out your meal over the day to fuel your workouts and give you the required caloric surplus easily! Food with higher carb and fat should be consumed earlier in the day and before you hit those booty workout sessions. This can help amplify most of your efforts regarding how to get thick thighs. You can have one cheat meal a week, provided you get back to track the next day and neutralize the excesses gradually over the rest of the days.
While gaining weight or growing your thighs or any part of the body, you need to build muscles! Proteins are body-building macronutrients. Not only do they aid muscle growth but also accelerate your recovery from workouts. Consuming around 0.55 gram of protein per pound of your body’s weight, daily, helps you see results in the desired time. Add protein-rich food and shakes to your meals.
A of athletes and body builders consume protein powder to help them with muscle gain. If you are interested in similar products, you can have a look at our reviews on Ascent, Bodytech & Bodylogix protein powders.
Here are some examples of protein-rich food:
- Beans & Legumes (kidney, chickpeas, etc.) (21%)
- Cottage Cheese (11%)
- Eggs (12.5%)
- Extra Lean Ground Beef (26.1%)
- Most Lean Cut Meats (Chicken) (20.5%)
- Salmon (20%)
- Skinless Chicken Breasts (31%)
- Soya Nuts (28%)
- Tilapia (26%)
- Tuna (30%)
- Turkey (28%)
Note: Protein Percentages are approximates as per 100 grams.
To give you ample energy and endurance for butt workout sessions, carbs with a low glycemic index could be ideal. Your body’s carbohydrate need depends on your daily activity level, which should be high when you workout. Food like sweet potato, oatmeal, brown rice, and brown rice pasta are great examples of low GI carbs.
Other examples include:
- Ezekiel Bread (44.12%)
- Couscous (23%)
- Oats (67.7%)
- Quinoa (21.3%)
- Sweet Potatoes (20%)
- Weetabix (69%)
- 100% Whole Grain Bread (41%)
Note: Carbohydrate percentages are approximates as per 100 grams.
Fats don’t make you fat! They are important macronutrients. An average person needs 40-50g of fats per day. But that does not have to be unhealthy fats or bad cholesterol. There are a great many foods that provide good fats for healthy growth. If you are training your booty intensely, you will be able to increase the intake. Some sources of healthy fats are:
- Almond Butter (56.25%)
- Extra Virgin Olive Oil (100%)
- Fish Fat/Oils (100%)
- Coconut oil (99%)
- Nuts (almonds, cashews, etc.) (50% – 73%)
- Peanut Butter (avoid peanut butter that contains sugar and hydrogenated oils which can be harmful). (50%)’
Note: Fat percentages are approximates as per 100 grams.
I can’t eat enough to get thick
Do you have a peanut-sized appetite? Don’t worry. You don’t have to force foods down your oesophagus every time you amp up your calorie intake. There are two ways to tackle this:
A. Eat food with high-calorie density
Calorie density is the amount of calorie content per gram of the food you are eating. Leafy vegetables have low-calorie density since they offer very fewer calories even in large bowls. On the contrary, nuts and dry fruits are small in size but offer more calories. You can add a handful of nuts to your meals or eat snacks rich in dry fruits to get those extra calories.
B. Consume liquid calories
Heard about smoothies and shakes? They are calorie-dense than regular water or tea and can help you get extra calories while sipping your favourite flavour at any time of the day. Just make sure you don’t drink them before a meal. Rest, you are good to go!
Are there any Supplements that might help me get Bigger Thighs and Hips Fast?
It is no hidden concept that our bodies have a different genetic makeup that generates different responses to the activities we do. Furthermore, our varying lifestyles render no one formula or dietary pattern ideal for everyone despite being under the same weight and height category. Therefore, whether or not a supplement would work on you, is completely subjective to many abstract factors and if they do or do not apply to you. The only way to figure it out is by either experimenting or consulting a physician. More often than not, we suggest going for the latter.
A. Protein Powder
Okay, the craze to consume protein powders as soon as you fix a workout routine is at an all-time high! But let us remind you, fashion and necessity are polar apart. If you believe that consuming protein powder alone can help you bulk up and get those appealing thighs and butts, SORRY but we have to burst that bubble! Our physiological capability might not always be similar to those fitness icons with genetics that facilitate bulking up faster. The only time you should go for a protein shake is when you can not get the suggested daily amount of proteins or feel too heavy to take in protein-rich food.
Creatine is one of the naturally occurring substances in the human body. Consuming creatine supplements can boost the production and synthesis of adenosine triphosphate (ATP), which is the body’s energy currency. It helps to build endurance and promote the contraction of muscles.
It has no side effects per se and can be taken in while performing heavy resistance training. Creatine can enhance physical performance. If you are building up a fat-free mass and muscle morphology, it could be the best for you.
If you have any doubts about creatine or other body building and weight loss queries, you can check out our FAQ articles.
C. Mass Gainers
There’s one right formula to gain mass in the right way. It is through calorie surplus and muscle building workouts. Muscle building workouts are strength or weight oriented, the likes of which have been discussed in the article previously. Most commercial mass gainers are stuffed with sugar and unnecessary additives that can never provide you with the foundational health structure. Unless specified by a dietician or physician, we strongly suggest you be careful with this supplement.
We hope that the guide was detailed enough to clarify your doubts and concerns about getting thicker thighs and hips fast. Let’s hope that while we sum up our plethora of information here, you embark on a cherishable journey that gives you a better physique and healthier lifestyle.