How to Get Thicker Thighs with Easy Exercises & Diet

How to Get Thicker Thighs

Are you ready to know how to get thicker thighs and hips?


This post contains the list of exercises, diets, and supplements that are working GREAT for getting thicker thighs and hips very fast.

Let’s get started!

Several studies reveal a stronger connection between thicker thighs and reduced death rate and heart diseases.

For example, an impressive study from the department of nutritional sciences at the University of Toronto states that each 5cm increase in thigh circumference is linked with an 18% lower risk of death from all causes.

Having bigger and thicker thighs is gaining considerable popularity over the years. Slim thick is the latest trend now that has crossed our timelines, and deep down, you all desire to have such fabulous and curvey thighs.

Don’t bank on getting those bigger thighs in few weeks. If you want to know how to get thicker thighs and butt, then for that you have to commit to specific workouts, habits, and diet.

It requires patience and consistent effort to develop big thigh muscles. But eventually, you will be honored with solid and powerful thighs.

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How To Get Thicker Thighs and Hips Fast?

Make a Plan: People who want to see their body-transforming with lightning speed are looking for practical tips on how to get thicker thighs in a week, but you have to make a plan to achieve this.

Warm-up and Dynamic Stretching:

It is always favored that you do some warm-up and dynamic stretching before doing any workout. Warm-up for at least 4-5 minutes, like cycling, followed by 15-20 bodyweight repetitions that will warm up your thigh and hip muscles and activate them.

The area surrounding the Inner thighs or the hip flexes is quite stiff, so we need to make sure that we perform the dynamic stretching so that your form and depth remain good while doing these exercises like lunges and squat.

We can use loop bands for doing lower body exercises. They are excellent for the activation of glute muscles. This ensures that your glute muscles are properly activated before performing proper exercises for thigh muscles.

After 5-7 minutes of stretching and warming up, we can start with the actual workout for thighs.

So, let’s dive into some healthy exercises that will provide endurance and flexibility to your thigh muscles.

And these exercises eventually give you those bigger mermaid thighs and gorgeous looks that everyone would long for.

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Transformational Exercises to Get Thicker Thighs:

Anyone who wants to know how to get thicker thighs must include these exercises in their daily workout regime. Squats are indeed the best mobility exercises that contribute to muscle growth and develop robustness and flexibility.

These exercises might be strenuous but at the same time are quite enjoyable and can be performed at home with much comfort and ease.

Step up Squats for getting Thicker Thighs:

How to do it Correctly: –

  • Pick your hands over your head. Ready and go.
  • Come to a squatting position alternating each lead leg as you go.
  • The first time do the left leg first, and next time the right leg first.
  • Do this exercise for 30 seconds.
  • Relax for 10 seconds and repeat.

Make sure you do not raise the hips too much higher when you are in a kneeling position. Remember to keep your core tight.

Side to Side Lunges:

These are great for getting thicker thighs.

How to do it Correctly: –

  • Keeping the feet nice and wide apart, we will increase the mobility in the hips while we feel the bone in the glutes and the thighs.
  • Now alternate your weight from foot to foot, keeping the heels pressed into the floor.
  • Feet facing forward and engaging the glutes as you come back up.
  • Do this exercise for 30 seconds.
  • Relax for 10 seconds and repeat.

Try not to lean too far and keep your chest nice and lifted.

Good old trustee Squats:

One of the best exercises that helps to increase motility and strengthen your gluteus. Performing squats daily or weekly works on your lower body muscles, namely the quadriceps, hamstrings, gluteus, and hips.

How to do it Correctly: –

  • Keep your feet and shoulder distant from each other and slowly lean down.
  • Keep the core engaged and tight, and make sure you do not arch your back.
  • Squeeze in the glutes as you come up, feeling a little pain in the thighs pressing through the heels.
  • Do this exercise for 30 seconds.
  • Relax for 10 seconds and repeat.

Low Squats:

If you are so worried about how to get thicker thighs, then low squats are the best option. Squats are an outstanding way to strengthen your gluteus, quarter ceps, and Hamstrings.

How to do it Correctly: –

  • Start with your legs just about shoulder-width apart.
  • Lift your arms upwards in front of you for balance. Make sure your back is straight, and you do not bend your back inwards or outwards.
  • Your back and neck must be aligned.
  • Gently push your hips back as if you are sitting on an imaginary armchair.
  • Do this exercise for 10-15 reps.
  • Relax for 10 seconds and repeat.

Take care that your hips and thighs are aligned to the floor. Keeping up with your form and come up to the neutral position. Make sure when you sit down, your knees do not collapse.

While doing the squat, inhale when you go down and exhale when you come up. To begin with, you can start with 3 sets with at least 10 reps in the first set, 12 reps in the second set, and 15 in the third set. Always increase the number of sets or reps.

Hip Extensions:

This is also a great exercise for getting thicker thighs that work on glutes and hamstrings.

How to do it Correctly: –

  • You need a resistance band and a floor mat to perform this workout Stand in front of the wall.
  • Gently place your hands in front of the wall. Make sure your body is completely straight and core engaged.
  • Now tense up your abs, and while breathing out, extend your right leg out to full extension. Compress your glute muscles close to the end of the extension.
  • Now, breathe in slowly and return to the beginning position by stretching your hip and knee back to 90 degrees.
  • Redo this exercise on one leg for a complete set before reversing the legs.

Single-Leg Romanian Dead Leg:

A perfect exercise for Hamstrings and glutes.

How to do it Correctly: –

  • Begin by standing on your one leg, try to push the hips back as we reach out in front, and lift the opposite leg behind us.
  • Try to push the hips back so that you feel a nice stretch in the hamstring of the legs. You should feel the glutes’ contact as you bring the hips back through and forward.
  • Do this for 30 seconds. Relax for 10 seconds. Repeat this for the other leg.

Hamstring Curls:

This is also a good exercise for getting thicker thighs and hips.

How to do it Correctly: –

  • Come down to your hands at knees.
  • Keeping your hands beneath shoulders, knees beneath the hips.
  • Raise one leg, bring the foot close to your hip, and then stretching it back out.
  • Relax for 10 seconds. Repeat this for the other leg.

So really being intentional with the mind-to-muscle connection, intentionally contract your hamstrings and as you bring the foot to the bottom, keep your foot corked. Keep your upper body still and in contact.

Side Leg Raises:

This is a great ground-based glute exercise for thicker thighs. The side-lying straight leg raise is a great drill to help you learn how to engage the gluteus medius, which is an important muscle for providing hip and pelvic stability.

How to do it Correctly: –

  • Rest on your side with your legs stretched out straight.
  • Your lower arm can rest at your head.
  • Your upper arm can rest on your upper hip.
  • Now raise the top leg while keeping your hips steady and facing forward. To now rotate forward or backward. Lower down and repeat.
  • Repeat this 10 times.
  • Relax for 5 seconds and do the same with the opposite leg.

As a challenge, you may wear an ankle weight.

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Fire Hydrant:

Fire Hydrants, also known as quadruped hip abductions, are an extensive exercise for isolating your glutes that you can progress over time.

How to do it Correctly: –

  • Come down to the ground. Rest on hands and knees.
  • Place your knees below your hips and hands below your shoulders.
  • Slightly bring your knees closer together.
  • Now flex your right foot. Make sure to keep your back neutral.
  • Kick your left leg out level with your hips.
  • Now exhale up. Inhale back.
  • Squeeze your glutes at the top.
  • Relax for 10 seconds.
  • Repeat the same with the other leg.

Be careful not to over-rotate hips and spine. Side step-ups with a sidekick: Stand at 90 degrees to a weight bench or a sturdy armchair.

  • Now place your right foot up; bring your left foot up next to it.
  • Then lift the left leg out to the side as high as you can.
  • Next, bring the left leg backward in, then step down with the left foot, followed by the right foot.
  • Repeat this 10-20 times.

You can also add dumbbells to increase the weight and effect of this exercise. This workout intensifies side-to-side firmness and sharpens your thighs and butts attractively.

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How to Get Thicker Thighs by These Effective Training Tips:

  1.  Minimize Cardio: When you are working hard to get build bigger thighs, weight training is your best companion. Cardio becomes secondary as it burns fat quickly, resulting in a lean body.

While it is always recommended to incorporate cardio in your daily workout plan. However, you can minimize it to 2-3 times a week for about 20-30 minutes for this particular goal.

  1.  Enhance your frequency: Many people don’t lift weight or beat their legs once a week; you need to target your legs to 2 to 3 days a week. Assure that these days are alternate because your muscles require proper time to recover and grow.
  2.  Proper rest: There is a strong possibility to overperform strength training, and you don’t want to wound yourself. Taking proper rest is of utmost importance for muscle growth. It is highly recommended to drink plenty of water and take complete rest before you are ready to start afresh.
  3.  Train the other body Parts: While you may be busy working on your thigh muscles to get them thicker and stronger, don’t fail to think about other parts of your body. The other body parts are equally worth considering. After all, balance is the fundamental key to performing these exercises.

Those who are not accustomed to weightlifting begin with low weight and then gradually add weights to avoid any form of damage to your muscle.

Diet For Getting Thicker Thighs

How to Get Thicker Thighs and Hips with Diet

“Mind your Diet”: Following a strict and discipline exercise regimen is one aspect when you are looking to work on your thigh muscle.

However, without a proper and conscious diet plan, our goal will not be accomplished. Therefore, you need to mind your diet, and by this, we mean that a well-planned nutritious diet is highly encouraged when you need to flaunt those alluring thigh muscles.

A cherry on the top would be if you can consider the help of a qualified nutritionist or a professional who would help you chart out a diet plan and healthily fulfill your goal.

So, once you have your diet plan, you can always follow it as part of your influential Lifestyle. For those who cannot afford to hire a professional, there are some guidelines we can follow to meet our goals.

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A rich and mindful diet consisting of fresh fruits and vegetables, whole grains, and lean protein sources, such as white meat, chicken, fish, and beans, is a highly recommended part of your diet. 

We need to increase our calorie consumption as we are working to build our thigh muscles. Therefore, sticking to healthy Carbs, meats and protein are advocated. Moreover, protein helps in muscle building; it must be an indispensable part of your whole diet.

Healthy Carbs and Proteins: Foods that are rich in Carbs and can help you gain weight in your thighs

  1.  Spinach: Spinach is rich in Phyto steroid. Research suggests that consuming this natural supplement results in an increase in muscle mass.
  2.  Salmon: A rich source of proteins, healthy fats, and fiber; however, when it comes to building thicker thighs, your body needs the Omega-3 fatty acids that are in this fish.
  3.  Eggs: According to a study, people who consume about 18 g of protein from eggs (whole or just white) after a workout can build muscle quite well. Most people tend to consume just the white portion of the egg. However, for better protein synthesis, it is advisable to consume whole eggs.
  4.  Brown Rice: Brown rice is rich in branched-chain amino acid, which reduces muscle injury, muscle fatigue, and recovery of muscles. It is also rich in protein content.
  5.  Whey Protein: This is a rich source of protein that helps boost muscle protein synthesis and the growth of lean tissue mass. Research indicates that whey protein possesses therapeutic properties that can help heal muscle injuries if any.

Healthy Fat For Bigger Thighs

Healthy Fats To Get Thicker Thighs:

  1.  Extra virgin olive oil: is rich in antioxidants and is highly nutritious. Add this extra virgin oil to your daily diet and see the magic.
  2.  Omega 3 fatty acids: Omega 3 fatty acids have anti-inflammatory properties that make them a powerful source of building muscles.

Foods to avoid: While you are working vigorously to build those chunky packed thighs, you would not want to stick to foods that interfere with your goal and demotivate you.

Because it is rightly said that You are what you eat.” So, when you eat stuff that takes away your motivation, you simply cannot stretch yourself for a healthy workout.

Hence it is always commended to stay away from such foods.

Let’s see what kind of foodstuff you need to escape from.

  1. Say goodbye to sweets, sugary drinks, and processed junk foods. You can save them for party occasions.
  2. Excessive consumption of alcohol needs to be monitored. Excess intake can diminish the ability to build muscles.

Lifestyle Changes: One of the major substitutes in your workout plan is your Lifestyle. Here are some lifestyle changes that can help increase the efficiency of your workout and stay healthy in the long run.

  1. Make sure you take 6-7 hours of regular sleep every day.
  2. Try to meditate or listen to some good music to alleviate stress and be at peace.
  3. Never try to push yourself too hard. Instead, relax, breathe and set small deadlines to meet your goal. (How to get thicker thighs). The journey might be hard, but in the end, it will be worth appreciating.

Supplements For Getting Bigger Thighs

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How to Get Thicker Thighs & Buts with Supplements

Today, the market is flooded with plenty of supplements and attracts many clients.

However, we need to be conscious enough about the genuineness of each product. Because after all, it’s a matter of your well-being.

So here are few supplements recommended for you that will help build your thigh muscles.

  1.  Super Mandro: This is by far the no. 1 supplement for Mass gainer in the market authenticated by West Texas A&M University study. A tried and tested formula that is believed to help in building thigh muscles in just 30 days.
  2.  Creatine: Creatine Monohydrate is an incredible Muscle booster that transforms your body even before hitting the gym. The beauty of this supplement is that you are not required to change any of your eating habits.

A glass of this heavenly drink in the early morning is sufficient to gain pounds in just a few weeks.

  1.  Myprotein Pro THE Whey+: Made from the best quality ingredients, this protein powder delivers 26g of protein per 32g serving via “beadlets” that slowly release muscle-building BCAAs.


That’s all there is to it. The start of your workout journey for how to get thicker thighs and hips would be challenging and filled with new learning.

A wise formula for gifting yourself those thicker thighs keeps tracking your progress after every workout plan and motivating yourself.

Like this, you would be smartly achieving your goal, and the day is not far off when you will be the center of attraction flaunting those wide solid thighs.

Keep working out and stay stronger and healthier with those thicker thighs.

What Did You Think?

What do you think about my guide on how to get thicker thighs and hips?

Which exercise from today’s post are you going to use first?

Are you going to follow my diet plan or go with supplements?

Either way, let me know by leaving a comment below right now.


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