Adding bulk to the thighs requires you to use an amount of weight that you can lift for only four to six repetitions using leg machines and a weighted barbell. Do at least three sets of each leg exercise. As you increase your leg muscle mass, to continue progressing use more weight but continue to do four to six repetitions for each exercise.
Barbell Squats
Put a barbell onto the squat rack, and add an even amount of weight plates to each side of the bar. Use an overhand grip on the bar with your hands shoulder-width apart. Position the barbell on your upper back.
To start the exercise, lift the bar off the rack and step back to clear it from the supports. Slowly bend at the knees until your upper legs are parallel to the floor. Stand up straight to finish the repetition. Continue the lift until you finish the set, and then return the bar to the squat rack. Secure the bar before you step away from the rack.
Barbell Lunges
Place a barbell on a squat rack, and add plates to each side. Position your hands at shoulder width on the bar. Lean under the bar so it rests on your upper back. Lift the bar off and step away from the squat rack.
To start the exercise, step forward with your right foot and lower your left knee until it nears the floor. Return to the starting position, then step forward with your left foot and lower your right knee close to the floor. Stand back up to finish the repetition. Continue to alternate legs until you finish the set, then return the bar to the squat rack.
Leg Extensions
Select the weight you want to use and insert the pin into the leg extension machine weight stack. Sit on the bench, and place both feet under the foot pads. To start the lift, raise your legs until they straighten. Hold the position for a count of one, then lower your legs back down to the starting position to finish the first repetition. Do not let the weight stack touch the remaining plates on the machine until you finish the last repetition of the set.
Leg Presses
Choose the weight you want to use for the leg press, and put the pin into the weight stack. Sit on the seat and hold the handles beside your legs. Position your feet on the foot plates. To begin the exercise, push the foot plates until your legs straighten. Slowly bring your legs back to the starting position to finish the repetition. Watch the weight stack, and don't let it touch the other plates until you finish the set.
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