How to Get Thicker Thighs: The Ultimate Workout Guide

Does achieving the toned and muscular thighs you desire seem out of reach? You can make it happen with this ultimate workout guide for thicker thighs. Get ready to see results with this easy-to-follow guide.

Quick facts: How To Get Thicker Thighs Workout At Home

  • ✅ A combination of strength training, cardio and nutrition is important for building thicker thighs (Shape Magazine)
  • ✅ Squats are the best exercise for targeting your inner and outer thighs, and they can be done anywhere with no equipment (Fitness Magazine)
  • ✅ Lunges, hip bridges and step-ups are also great exercises to target your thighs (Cosmopolitan)
  • ✅ Increasing your water intake can help build muscle more effectively when working out (Women’s Health)
  • ✅ Adding in supersets and increasing the amount of sets you do can help to build thicker legs faster (Muscle & Fitness)


Tired of having thin thighs? Don’t worry, you are not alone! Thicker, toned thighs can be achieved with the right workout routine and dedication. This guide will teach you how to get thicker thighs in no time.

You’ll learn about the best exercises for this purpose, how to build a tailored workout plan to target your lower body, and how to get the most out of each workout. So, let’s get started!

Benefits of thicker thighs

Thicker thighs offer numerous physical, aesthetic and even mental health benefits. Firstly, thicker thighs can help you exercise more efficiently since they contain more muscle mass. This, in turn, helps you maximize every workout by burning more calories and giving your legs a toned shape.

In addition to that, having thicker thighs can add an element of protection to your overall body structure as they help support other muscles such as the hip abductors, providing stability and balance during any activity. Aesthetically speaking, those with thicker thighs are considered attractive because the extra fat in the area indicates good health, fertility and overall wellness.

Furthermore, having thicker thighs can give women a strong sense of self confidence which will benefit them both physically and mentally.


Achieving a more toned, shapely lower body starts with a balanced and healthy diet. Eating the right foods is essential if you want to see the difference in your thighs in terms of muscle definition and size. What you put into your body is just as important as how you exercise. So let’s put a focus on nutrition to get those thicker thighs.


Macronutrients are essentially the cornerstone of nutrition; they provide your body with energy, as well as the building blocks it needs to create substances such as hormones and enzymes. The three macronutrients you need to consume in order to gain muscle mass are carbohydrates, proteins, and fats.

It is important to achieve a healthy balance between these macronutrients in order to get thicker thighs and reach your fitness goals.

  • Carbohydrates provide energy for exercise, therefore it is important to make sure that you get enough carbohydrates into your diet when trying to build muscle.
  • Proteins are the building blocks of muscle—they’re made up of amino acids which help build and repair muscles after tough workouts.
  • Fats help balance hormones in the body and have been proven to aid in weight-loss when eaten in moderation.

The optimal ratio for gaining muscle mass is 40% carbohydrates, 40% protein, and 20% fat.

Calorie Intake

Calorie intake is a key factor in achieving thicker thighs. Though exercising will help build up the size of your thighs, you won’t get the results you want unless you’re consuming enough calories and necessary nutrients.

To get thicker thighs, it’s recommended that women consume between 2200 to 2400 calories daily and men eat the suggested 2500 to 2800. You can add in calories from healthy sources such as lean proteins, healthy fats (avocado and nuts), and complex carbohydrates like whole grain breads or brown rice for extra fuel that can help build your thigh muscles. Make sure to limit added sugars as much as possible, as these can do more harm than good when it comes to achieving thicker thighs.


When it comes to getting thicker thighs, supplements can play a useful role in helping you reach your goals. Creatine, for example, is a popular supplement that has been shown to increase muscular strength. This can be particularly helpful if you are lifting weights in order to build muscle and gain thickness in your thighs.

Protein powders are also helpful as they can provide your body with extra nutrition following a workout and even help you meet your daily protein needs. As always, be sure to consult with your doctor before taking any supplements and make sure that they are safe for you before doing so.


Good news – there are plenty of exercises that you can do to help get thicker thighs. Whether you’re looking for strength, endurance or core stability, there is an exercise that can help you achieve your goals.

In this guide, we’ll cover some of the best exercises to help you get thicker thighs and a stronger lower body:


Squats are one of the most effective exercises for building stronger, thicker thighs. To perform this exercise, begin standing with your feet shoulder-width apart and your toes pointing slightly outward. With your back straight, lower into a squat by bending at the knees and hips until your thighs are parallel to the floor. Make sure to keep your weight in your heels and knees tracking over your feet throughout the entire movement.

To get an even better workout, try adding weights or a band to increase difficulty. As you become more comfortable with squats, you can also explore variations like jump squats or pulse squats to build strength even faster. Squats not only help you get thicker thighs, they can also increase total body strength and core stability.


Lunges are one of the best exercises to target, tone and strengthen your thighs. To do a lunge correctly, stand with your feet together, then take a large step forward and lower your body until both knees are bent at around a 90-degree angle. Push off the back foot to return to the starting position.

Lunges can be done with or without weights, depending on your goals: Use dumbbells if you’re looking to build muscle, or keep them out of it if you’re focused solely on toning. Focus on form: Keep your chest upright, your back flat and be sure to engage your glutes and core for better balance.

Do two sets of 10 reps per side for maximum effect:

  • Set 1: 10 reps on one side
  • Set 2: 10 reps on the other side


Step-Ups are an excellent exercise for working your thigh muscles. When performing this move, you will be using your full body weight and engaging your glutes, quads, hamstrings, and calves.

To complete the Step-Ups exercise, you should start by standing in front of a step or bench. Place one foot on the step firmly and push off with that foot to lift yourself up onto it. Keep your other foot on the floor as you step up onto the step with both feet. Make sure to keep your back straight and chest lifted as you move into position. Pause for a moment at the top before slowly lowering yourself about halfway down and then pushing off again from the same leg to complete one repetition of Step-Ups.

Repeat this motion 10-15 times for 2-3 sets on each side of the body for optimal results.

Glute Bridges

Glute bridges are a great exercise for strengthening and increasing the size of your glutes, which can help give you thicker, more muscular looking thighs.

To do a glute bridge, lie on your back with your feet flat on the ground and your knees bent. Lift your hips off the ground, squeezing through your glutes at the top of the motion before lowering back down to complete one rep.

You can make this exercise more challenging by:

  • Adding resistance bands around your legs just above the knee.
  • Holding a weight plate over your stomach as you complete reps.

It’s important to keep your core engaged throughout this exercise to get the most benefit from it, and to ensure proper form from start to finish. Glute bridges are an effective way to build strength in this area and make for a great addition to any thigh-building routine.

Donkey Kicks

Donkey kicks are a great exercise for toning and strengthening your inner and outer thighs. To perform donkey kicks:

  1. Start on all fours with your hands directly beneath your shoulders and your knees below your hips. Keep your abs tight and raise one leg up behind you while keeping your hips square to the ground.
  2. The movement should be very small and controlled, without allowing the knee to move inward or outward. Hold for a moment at the top of the movement before slowly returning the knee back to starting position.
  3. Repeat for 8-12 reps on each side for 2-3 sets.
  4. For an added challenge, place a looped resistance band around both legs just above the knees as you perform this exercise. This will help increase activation in both inner and outer thigh muscles as you press out against the band’s resistance when raising each leg into its Donkey Kick position!

Workout Routine

If you’re looking for effective ways to get thicker thighs, then you’ve come to the right place! This guide is designed to help you achieve your fitness goals with dedicated workouts tailored to target your thigh muscles. We will discuss the types of exercises that can help you to build strength and muscle mass in your thighs. So, let’s get into it!


When it comes to building muscles, frequency is key. For best results, aim to perform strength-training exercises that target your thighs 3-4 times per week with at least one day of rest between each workout. However, keep in mind that the right amount of frequency can vary depending on your goals.

  • If you’re looking to maintain a toned look rather than gain muscle mass, then two or three days per week may be sufficient.
  • On the other hand, if mass is your goal then you should aim for 4 days of training or even 5 days if you’re well rested and injury free.

It’s also important to note that recovery time is essential for muscle growth. Give yourself adequate rest between workouts in order to make sure the muscles have enough time to repair and grow before the next session.


The duration of a workout for thicker thighs should fall within the range of 45-60 minutes per session. Depending on particular goals, the intensity and frequency at which you exercise should also be adjusted. High intensity workouts should be done 2-3 days per week with a minimum rest time of 48 hours in between. Meanwhile, moderate intensity workouts can be done three times per week with no more than 48 hours rest time between workouts.

Additionally, there are many ways to combine strength training and cardio into one session to make your workout more efficient and minimize your risk of injury. An example could include alternating between bodyweight exercises such as squats and lunges with light running intervals to add an element of cardiovascular conditioning into your routine.

All in all, it is important to find the right balance between duration and intensity in order to reach your desired results while maintaining a healthy lifestyle.


When trying to get thicker thighs, intensity is key. During your training sessions, you should be pushing yourself to the limit and performing exercises that challenge your muscles. This will cause them to grow and become stronger, which will result in thickening of your thighs.

As a general rule of thumb, try to keep your rest periods short—1-2 minutes should be plenty. This will ensure that your muscles are getting enough reps per exercise and that you stay in an anaerobic state (which helps to build muscle).

Additionally, try:

  • Increasing the weight for each set
  • Adding more sets

Which will also help increase intensity.


After months of dedication and hard work, it’s time to reflect on your progress and see if you’ve achieved the look you wanted. Working out your thighs can help you achieve a more toned and sculpted pair of legs. It also helps improve your overall physical fitness and look, allowing you to feel more confident in your own skin.

Let’s take a look at some of the results you can expect:

Tips for success

When it comes to improving the size and shape of your thighs, certain tips can help you set yourself up for success:

  • Be consistent with your routine: stick to a regular workout schedule that works with your lifestyle.
  • Ensure that you’re providing both intensity and volume when it comes to building muscle.
  • Include cardio in order to burn fat, but also include strength training exercises such as squats, lunges, deadlifts and hip thrusts for best results on your thigh muscles.
  • Switch up the types of exercises you use from time to time in order to keep yourself from getting bored or stuck in a plateau.
  • Eat healthy meals and snacks before and after working out so that you have enough energy and fuel for an effective session!

FAQs about: How To Get Thicker Thighs Workout At Home

Q: What exercises should I do to get thicker thighs at home?

A: Squats, lunges, and side-lying leg exercises are all great exercises that you can do at home to get thicker thighs. You can also use resistance bands or ankle weights to add extra resistance to your workouts.

Q: How often should I do thigh-strengthening exercises?

A: Aim to do your thigh-strengthening exercises 2-3 times per week. Give yourself at least one day of rest in between workouts to allow your body to recover.

Q: What muscles do thigh-strengthening exercises target?

A: Thigh-strengthening exercises generally target the quadriceps and hamstrings, which are the muscles that make up the front and back of the thighs respectively.

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