How to Get Bigger Thighs

The world of fitness has taken a turn into where stronger is better. This is good news for those who want bigger muscles, bigger arms, and bigger thighs. Just as getting a six-pack is important for those who are looking for their idea of a perfect body, big thighs are fast becoming a sign of fitness.  

Of course, for some people, this will mean putting in the work. Just as some people have to work hard for a flat stomach, other people have to put in the effort to build thighs and booty. If you’re not naturally “thick” this could mean that your thigh area is one that you should focus on at the gym.  

Not only will exercises matter for your goal of having bigger thighs, but your diet will as well. It doesn’t matter if you’re a man or a woman, for a balanced and proportioned body, you want to make sure that your bottom half is just as strong as your top half. Take a look at some important tips that can help you to build your thighs and butt and reach your fitness goals.  

Top Exercises For Hips and Thighs 

If you’re someone who was born with smaller bones and naturally narrower hips and slim legs, the idea of getting a “Kardashian” style body can be overwhelming. The good news is that getting your body in the shape you want it to be-which certainly doesn’t have to be a la Kardashian, especially if you’re a man-is about spending focused time on these specific areas: the thighs and hips.  

Here are some of our favorite exercises for building up your hips and thighs: 


Squats will always be a godsend for those who weren’t born with the big-booty gene. They are what help to form the muscular roundness in the derriere and strengthen thighs, especially when used with weights. If you really want to see fast muscle growth, start squatting with a barbell. There are many different kinds of squats, from plie squats to pulse squats and sumo squats. Each kind works in different areas, but the results are always going to shape up your thighs and hips.  


Lunges are another must when it comes to building up your thighs and hips. They are similar to squats in the way that they shape up your thighs and squats quickly, especially when you add weights to your efforts. You can use a barbell for lunges, but most people like to use dumbbells as they are easier to manage in this type of workout.  


Deadlifts take some time to build up to, but once you get them down and start lifting more, the results are spectacular. You’ll want to be careful when starting deadlifts, and if you have a trainer, even better. They can help you to be sure that you’re lifting carefully and to avoid injury. As you start building up to more and more weight, you’ll begin to notice the gains in your “problem areas,” and your thighs will grow more than ever.  

Leg press 

A leg press machine can help you to work out more than just your thighs, but also build your glutes, calves, quads, and even hips. It allows you to build up to more and more weight and is one machine that will really get you to feel the burn.  

Side Leg Raises 

Leg raises can be beneficial for your outer thigh. They are also rather easy to do lying down where you lay on your side and extend your leg straight up without bending your knees. Do this repeatedly on both sides, anywhere and everywhere.  

Some of these exercises can be done at home, while others will require gym equipment. If you don’t go to a gym, try the ones that you can do in the comfort of your home with your weights. If you have a gym membership, you can begin to focus that membership towards building your thighs to be as big and strong as you want them to.  

Bonus Tips 

The above-mentioned exercises are just a few of the top ones that can help you to shape up in no time. The following are a few more tips on how to get the most from your workouts for better and bigger thighs: 

  • Make sure you rest. Resting is actually beneficial to seeing results from working out. So, while you may want to push yourself and build as fast as possible, the best way to accomplish this is to actually take time to rest your body every now and then.  
  • Don’t forget to focus on other areas of your body as well. You don’t want to have super muscular thighs and hips and a completely untrained upper half. An attractive body is usually one that is toned all over. While most men have the opposite problem of slimmer legs and bigger upper bodies, you also don’t want to have the reversed issue either.  
  • While weight loss usually requires cardio, if you are focusing on gains and not losing weight, then skip doing too much cardio. Some are important for you, but you will see more gains with weight lifting, whereas too much cardio can make you lose too much muscle, depending on the type that you’re doing.  
  • Do make sure that you’re lifting as much as possible. So, while you should rest, you should focus on this area of your body as frequently as possible if that’s where you need the most gains. Three times a week would be a good idea, especially if you have a plan to “bulk up” quickly.  
  • Work with a trainer. While it isn’t necessary, if you’re having a hard time understanding the exercises you need to do, how often, or what will work best for you, a trainer can help you to understand what will work best for your specific goals and bodies. Some people’s metabolism, make-up, and lifestyle have an effect on how quickly they can build muscle and specifically their thighs and hips, and a professional can help you know how to best work at it for your specific needs.  

What to Eat 

What to Eat

This can be a tricky topic but an important one. While time spent at the gym is always important; what’s even more important is what you’re eating. An unhealthy diet coupled with weightlifting isn’t going to do as much. 

If you’re rather slim and want to get serious muscle gains, you’ll need to make sure that you’re eating according to your particular goals. The following are a few ideas on how to eat when building bigger thighs: 

  • Healthy carbs: You can get healthy carbs from a number of foods, such as oatmeal, brown rice, grains, and quinoa. Each one of these ingredients has its own benefits for building muscle, such as helping with fat loss and muscle breakdown, are high in fiber, and quinoa even helps with providing your body with high protein—always a must in building muscle.  
  • Healthy fats: They always say to stay away from fats, but in this case, healthy fats like olive oil and omega-3 fatty acids found in fish oil and salmon are very helpful in building muscle.  
  • Healthy proteins: Say no to the fatty beef but yes to lean beef, which is full of iron and B-vitamins, which are important for muscle growth. Eggs are super high-quality protein and full of amino acids, which are a must for building muscle (you can also get them as supplements).  
    Whey protein is good for some people and is easy to blend in a smoothie. Nuts are a great go-to when you’re on the run and need a quick boost. Even Greek yogurt is a good idea for a low-calorie but high-protein snack.  

You want to be getting the right calories in when you hope to build bigger thighs and hips. Proper bodybuilding consists of the right supplementation, like protein powders and supplements, as well as the right foods and routines. The above tips will give you an idea of how to plan your diet.  

Does It Take Long? 

Obtaining the body that you want will take time. While there has always been the desire to create a magic pill that can change your body overnight, it’s just not possible. So, what does this mean? If you work out effectively and frequently, eat right, supplement right, sleep right, and live right, you should start seeing your body change in about a month.  

For the real gains, it will take more time, as your body will get used to the weight training, your diet, and overall routines, but within six months or so of starting a healthy lifestyle and training, many individuals see major results.  

Final Thoughts 

Are you hoping to get bigger thighs and hips and have that body you’ve always dreamed of having? The above tips should get you on the right path. As you work hard to improve your lifestyle and build your body, you will get results. The pay-off to an improved lifestyle and health is worth it—as is the booty and thighs you’ll be gaining.  

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