The Way To Get Bigger Thighs
To get bigger thighs, you need to work all three of the major muscle groups that comprise the leg. The leg is made up of the quadriceps or thigh muscles , the thigh “bicep” muscles on the back of the leg and the calve muscles on the lower leg. An ideal leg training regime will target all three.
Legs can account for up to two thirds of the body weight of a person. The bulk of the leg is pure muscle, contrasting with the main torso which is filled with lighter organs and air.. The leg muscles are used to hard work as they carry around a heavy load all day and so getting bigger thighs can be difficult!
There have been entire books devoted to the subject of training legs. One book, Keys to the Inner Universe by Mr Universe Bill Pearl, contains 50 pages devoted to thighs alone!
The Squat
The all round staple exercise for building leg muscles and for creating bigger thighs is the squat. Considered one of the most difficult exercises, it is avoided by many beginner and part time body builders. Squats can be performed with barbells or with equipment like the Smith machine which can be safer if less effective.
Typically, squats are performed with a weight bearing barbell resting on the shoulders of the lifter. The lifter can also hold weight in front of them, although this becomes impractical with heavier weight. Squats are usually performed flat-footed but some exercises require the lifter to raise their ankles from the floor during the lift. During a squat, the legs should never lock out as this will take all the weight of the exercise off the legs, which defeats the purpose of the Squat and reduces workout intensity!
To determine how far you should bend during a squat – how low you go – you can place a bench underneath you: if you make contact with the bench, you’ve gone low enough. You can also go so low that your butt makes contact with your heels. The lower you go, the more effective the squat. The distance between your feet: how wide the gap between them is, will determine whether you work inner, outer or upper thigh muscles.
To build bigger thighs, your exercise routine should contain different types of squats. A good regime should include three sets of ten repetitions.
Barbell Squat
With an Olympic bar loaded with the desired weight and a squat rack, squat down until your thighs are parallel to the ground. If you can perform more than ten reps, increase the weight on the bar.
Barbell Squat Wide Stance
Elevate your heels and spread your legs wide. Squat with your knees pointing out to the side. Although slightly cumbersome, this exercise is an essential inner thigh workout.
Hack Squat
As before, elevate your heels. With the barbell held behind your posterior, squat until the weights on the bar almost make contact with the floor.
Leg Presses
Leg Press Machine
Using the same spacing between your feet on this machine as in the barbell squats described above will work determine whether you work the inner, outer or upper thigh muscles.
Decline Leg Press Machine
As above, the spacing between your feet determines which muscles are used in the workout. As a bonus, the gluteus maximus (buttocks) are also targeted by decline leg press if you squat deeply enough.
Leg Extension Machine
The leg extension machine will work the outer, inner and lower thighs.
Thigh Curls
If your gym doesn’t have a dedicated thigh curl machine , a cable-and-pulley machine with ankle straps can be used to perform curls that use the thigh “bicep” and hamstring muscles.
Abductor and Abductor Machines
These common machines, popular with female bodybuilders, will develop the hip flexor and inner thighs respectively. The level of development of these muscles contributes greatly to the overall look of your thighs. If these machines aren’t in your gym, a cable-and-pulley machine can substitute.
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Dumbbell Lunges
This exercise will build the gluteus as well as the rear thigh muscles. It also helps develop overall flexibility, especially in the hips. Building bigger thighs is difficult but any serious body building regime absolutely must include leg exercises.
I hope that the details above assist you in some way get the bigger thighs you desire!
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