How to Get Big Thighs Fast

Getting bigger thighs can help you one of two ways. If you are an athlete where power comes into play, getting bigger thighs means having more strength to move players around. If you are really thin and feel self-conscious, building bigger thighs can help improve your figure and boost your self-esteem. The plan to follow is the same with both situations. You need to do the right exercises and adjust your diet.

A woman is lifting a heavy barbell.
Credit: Ammentorp Photography/iStock/Getty Images

Step 1

Increase your intake of food and choose healthy options. The only way you can gain weight is by eating more food. Choose foods that are beneficial to muscle growth and energy-boosting like lean beef, chicken breasts, low-fat dairy, beans, fruits, vegetables, whole grains, nuts and seeds. Eat five to six meals a day to keep your energy levels high and to constantly supply nutrients to your muscles.

Step 2

Execute a set of barbell squats to work your glutes, quadriceps and hamstrings. Rest the bar across your shoulders, hold it with a wide grip and stand with your feet slightly wider than shoulder-width apart. Tighten your core and keep your back straight as you lower your butt toward the floor. Stop when your thighs are parallel to the floor; stand back up and repeat.

Step 3

Lunge forward while holding dumbbells at your sides. Start with your feet together and arms and back straight. Take a step forward with your right foot and lower yourself into a lunge by bending your knees. Stop when your right knee forms a 90-degree angle and your left knee is about an inch above the floor. Stand back up, step forward with your left foot and lunge again. Alternate back and forth with each leg. Keep your core tight and back straight throughout.

Step 4

Sit on a leg extension machine to do leg extensions. These isolate the quadriceps on the front of the thighs. Hook your feet under the padded support lever and grab the handles below the seat. Push the lever up until your legs are just short of locking out. Squeeze your quads forcefully, slowly lower the lever and repeat.

Step 5

Execute a set of leg curls with a lying leg curl machine. Lie on your belly on the machine, hook your lower calves under the padded lever arm and grab the handles below the padded bench. Keep your thighs and hips tight to the bench as you lift the lever arm by bending your knees. Stop when your heels are by your butt, squeeze your hamstrings forcefully and slowly lower the lever back down.

Step 6

Slide a towel on the floor to work your inner thighs. Stand on a slippery floor surface with your left foot on the towel. Place your hands in front of your chest and slide the towel out to your left side. Push your butt back as you do this and stop when your right thigh parallels the floor. Slide the towel back in, repeat for a set of reps and switch sides.

Step 7

Press a stability ball into a wall to do hip abduction for your outer thighs. Hold the ball at waist height and stand with your right side facing the wall. Lift your right leg until your thigh parallels the floor and press your outer thigh against the ball. Push in forcefully and hold for a full second. Reduce the pressure for a second and press in again. Repeat for a set of reps and switch sides.

Things You'll Need

  • Barbell

  • Dumbbells

  • Leg extension machine

  • Lying hamstring curl machine

  • Stability ball


Perform eight to 12 reps and four to five sets of your exercises. Complete the exercises in the order they appear and use the heaviest weights you can lift. To ensure you make your reps, have a spotter on hand at all times. Rest for 45 to 60 seconds between each set. This is most favorable for gaining muscle mass. Take two days off in between workouts and make sure to get enough sleep every night to promote full recoveries and to boost your energy levels.

Load Comments