Having thin, spindly thighs may not pose a health threat to your body, but it can cause self-consciousness when you put on shorts in the summertime. To bulk up your thighs, focus on the large quadriceps and hamstrings muscles that compose them. Your best bet is to do compound exercises that work more than one muscle at a time.
Dumbbell Front Squats
Dumbbell front squats require you to bend your knee and hip joints at the same time. When you activate more than one joint, you work more than muscle, which qualifies an exercise as compound. In addition to the quads and hamstrings, dumbbell squats also work the glutes. Begin these by standing with your feet about shoulder-width apart and holding the dumbbells in the air right in front of your shoulders. Keeping your abs tight, lower yourself by bending your knees, and stop when your thighs are parallel to the floor. Steadily stand back up and repeat. You can also rest the dumbbells on your shoulders and hold them vertically.
Trap Bar Deadlifts
A trap bar is shaped like a hexagon and is commonly used to work the trapezius muscles in the upper back. A trap bar deadlift works the quads, hamstrings and glutes simultaneously. To start this exercise, add weight to the bar and stand in the center of it with your feet about shoulder-width apart. Slowly bend down and grip the handles while keeping your back straight. Steadily lift the bar from the floor as you come to a standing position. Hold for a second, lower the bar back down and repeat.
Bulgarian Split Squats
Bulgarian split squats target each leg separately, and they require the use of a weight bench. To start out, rest a weighted barbell across your upper back and hold it with your hands in a wide grip. Carefully lift your left leg behind your body and place the top of your left foot on the weight bench. Keeping your abs tight and back straight, lower yourself down by bending your right knee. The goal is to get your thigh parallel to the floor, but only go as far as you can. Steadily rise back up, repeat for a set of reps and switch sides. For a variation, hold dumbbells at your sides instead of using a barbell.
Lateral Step-ups
Lateral step-ups require dumbbells and two weight benches. These focus on the thighs, glutes and hips at the same time. After placing the benches parallel to each other, stand between them while holding the dumbbells at your sides. Carefully lift your right foot and place it on the bench to your right. Forcefully press down and lift yourself up. When you do this, let your left leg hang in the air. Slowly step back down to the floor and repeat by stepping up with your left leg. Alternate for a set of repetitions.
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