The thighs comprise a major part of the leg musculature. Anatomically, the front of thighs contain a large four-part muscle group called the quadriceps. The back side of the thighs contain a three-part muscle group consisting of the semitendinosus, semimembranosus and biceps femoris. If you want to gain weight on your thighs, you need to target them with specific strength training exercises. This can build muscle weight.
Step 1
Hold a barbell across your shoulders to do a set of squats. Grab the bar with a wide grip and stand with your feet shoulder-width apart. Look forward, keep your back straight and slowly lower your butt down toward the floor by bending your knees. Stop when your thighs parallel the floor, stand back up just short of locking out your knees and repeat.
Step 2
Sit on the chair of a leg press machine with your back against the backrest. Place your feet shoulder-width apart on the platform. Push up and flip the safety levers over to the sides for clearance. Slowly lower the platform down by bending your knees. Stop when your knees form a 90-degree angle and push back up just short of lockout. Repeat for a set or reps.
Step 3
Grab a pair of dumbbells to do step-back lunges. Stand with your feet together and the dumbbells held at your sides. Step back with your right foot and lower your body toward the ground. Stop when your left knee forms a 90-degree angle and your right knee is 1 inch from the floor. Stand back up, bring your feet together and lunge back with your left foot. Keep alternating back and forth with each leg. Make sure you keep your core tight, back straight and gaze fixed forward throughout the whole exercise.
Step 4
Suspend a barbell in front of your body to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar with a shoulder-width grip. Bend forward at the waist and let the bar go down toward the ground. Stop when you feel a strong contraction on the backs of your thighs. Bend back up and repeat.
Step 5
Execute a set of hamstring curls with a stability ball. Lie face up on the ground with the backs of your lower legs resting on the ball. Lift your hips up in the air to form a straight line from your shoulders to your heels. Roll the ball toward your butt by engaging your hamstrings. Press into the ball with your feet and feel the contraction in your hamstrings. Squeeze for a second, roll the ball back out and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your thigh exercises with the heaviest weights you can handle. Take two days off in between workouts for recovery. Being that you are trying to gain weight, eat enough calories. You do not have to overeat, just make sure you eat healthily and do not go on any crash diets.
Things You'll Need
- Barbell
- Leg press
- Dumbbells
- Stability ball
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