People who have a hard time gaining weight are rightfully called "hard gainers." They usually have a racing metabolism and they have a very lean stature. If you fall into this category, and you want to gain weight on your thighs in particular, then you need to follow the right steps. Dietary adjustments and thigh-specific exercises can help you reach your goal.
Step 1
Eliminate cardio from your workout plan to keep your thighs from getting any slimmer.
Step 2
Eat an extra 250 caloires a day to help bulk up. Eat foods that are nutrient-dense like chicken and turkey breasts, fish, eggs, cottage cheese, fruits, vegetables, whole grains and beans.
Step 3
Load a barbell in a squat rack to do squats. Place your shoulders under the center of the bar and grasp it with a wide grip. Lift it off the rack, and take three steps back for clearance. Stand with your feet shoulder-width apart and look forward. Tighten your core and slowly lower your butt until your thighs are parallel to the floor. Stand back and repeat. Do six to eight reps and five to six sets.
Step 4
Perform sumo squats while holding a dumbbell in front of your body. Stand with your feet in a wide stance and your toes turned out. Hold the dumbbell vertically and keep your arms straight. Lower your butt until your thighs are parallel to the floor and stand back up. Do six to eight reps and five to six sets.
Step 5
Perform step-ups while holding dumbbells. Stand behind a weight bench with your feet together. Step on to the bench with your right foot, then your left foot. Step back down with your right foot then left. Continue this pattern for six to eight reps, then lead with your left foot for six to eight reps. Perform five to six sets.
Step 6
Perform alternating lunges to hit the front and back of your thighs. Stand with your feet together and dumbbells in your hands. Step forward with your right foot and bend your knee until your thigh is parallel to the ground. Bring your feet back together and step forward with your left foot. Lunge again and bring your feet back together. Perform six to eight reps with each leg. Keep your knees in line with your ankles when you are lunging forward.
Step 7
Take one- to two-minute rest breaks in between your sets, and perform your exercises three times a week on non-consecutive days.
Tips and Warnings
- Use the heaviest weight you can handle with all the thigh exercises. When you do squats, wrap a towel around the bar for padding.
Things You'll Need
- Barbell
- Squat rack
- Dumbbells
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