If you have spindly thighs, this can often lead to frustration in similar fashion to having excess fat on your thighs. This especially holds true when you want to look good in swimsuits and revealing clothing. To gain weight in your thighs, you need to focus on compound leg exercises. These involve movement of your knee and hip joints, simultaneously. In doing these exercises, you recruit muscles on both sides of your thighs and your butt. This translates to maximal muscle fiber recruitment and more mass.
Squats
Squats are performed in a squat rack with a barbell. Rest the bar behind your neck and on top of your shoulders. After placing your hands in a wide grip on the bar, lift it up, step back three steps and place your feet shoulder-width apart. Keeping your back straight and core tight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat for 10 to 12 reps. When doing squats, do not let your knees go past your toes.
Deadlifts
Deadlifts can be performed with a barbell or dumbbells. Place a set of dumbbells on the floor slightly wider apart than shoulder-width. Standing in between the dumbbells, bend your knees and hips to lower your body and grab one weight in each hand. In a steady motion, lift the dumbbells as you come to a standing position. Slowly lower the weights back down and repeat 10 to 12 times.
Sinlge Leg Split Squat
A single leg split squat is a more intense variation of the regular squat. Stand with your back to a weight bench and hold a barbell across your shoulders with a wide grip. Carefully lift your right foot and place the top of it on the bench. With your core tight and back straight, lower yourself down by bending your left knee. Once your thigh parallels the floor, stand up and repeat. After doing 10 to 12 reps, switch sides. When lowering, make sure your knee does not go past your toes.
Step-Ups
Step-ups can be done with a weight bench and a pair of dumbbells. Stand behind the bench with the dumbbells at your sides and your feet hip-width apart. After placing your right foot on the bench, place your left foot right next to it. Slowly lower yourself down leading with your right foot, then start over leading with your left. Step down leading with your left and step up leading with your right. Continue in this alternating fashion for 10 to 12 reps with each leg leading.
Leg Press
Leg presses are done on a leg press machine. Sit on the seat with your back against the backrest and your feet placed shoulder-width apart on the platform. After pushing up, flip the safety latches to the sides and lower the platform towards your body. Once your knees are bent 90 degrees, push back up, stopping just short of straightening your legs. Repeat for 10 to 12 reps.
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