How to grow thighs?

[Article updated on 19/09/2023]

Firm, protruding thighs add allure and curvature to the legs. If you are really slim, getting bigger thighs will definitely enhance your personality. Fortunately, there are many effective ways to do this. Read the rest of this article to find out how to get bigger thighs.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

How to grow thighs through diet?

Eating habits play a vital role when it comes to gaining or losing weight. To develop your thighs, you need to eat more than normal. This is because building muscle requires a lot of energy. If you don’t eat a healthy and nutritious diet, you will never be able to develop your thighs.

Growing thighs is a dream for many people.

To build muscle, you need to consume more calories. However, you don’t need to go overboard. Just step out of your comfort zone and give your thighs the nourishment they need. Add about 300 to 600 calories to your diet. I advise you to consult a dietician for a rich and healthy diet.

However, be careful not to include junk food in your diet. Your diet should contain healthy foods like green vegetables, fruits, starchy vegetables, sweet potatoes and dairy products.

The most important food for fattening thighs is protein. Protein is an essential ingredient for building muscle. Try to consume different forms of protein in your diet. Take about 15-30 g of protein with each meal.

How to grow thighs through exercise?

Exercise is the key to having thick thighs. Muscle growth will occur during intensive training. This will allow the muscle fibers to become stronger and thicker. To gain muscle, you need to train a little more intensely than normal.

For toned and strong thighs, strength training is the most desirable form of exercise. In bodybuilding, try to train with the right amount of weight. But, for beginners, exercises without any weights are recommended first. Slowly and gradually you will be able to add weight.

Be careful, don’t force too much. Just make it a little louder. Preferably, train with a coach. There are various exercises for gain weight quickly.

The slots

Lunges work on the buttocks, quadriceps (thighs) and hamstrings. They tone the entire lower body and help gain muscle mass, especially in the thighs.

Stand up straight in an open space. Take a big step with each foot. Place your knee on the floor and the front leg in a perpendicular direction with the thigh on the floor. Keep your torso straight at all times. You can place both hands on your waist.

Stay in the same position for a few seconds. Stand up and do the same exercise with another leg. Perform the exercise at least 5 times for each leg. Slowly increase the number of repetitions.


Stand straight with your feet shoulder-width apart. Keep your hands at your sides or stretch them forward. Slowly lower your body. Raise your knee and push your hips back. Be careful that your knees do not cross your toes as you bend. Stay in position for a few seconds. Stand up and return to the starting position.

Repeat this operation at least 5 times. Slowly and gradually increase the number of repetitions. Later, you can add weights during the squat.

how to grow thighs
Squats are effective for the buttocks and thighs. It is an effective form of exercise to get bigger thighs.


Deadlifts can be performed with or without weights. They are intended to increase strength and almost every muscle in the body works during this exercise.

Stand straight with your shoulder at knee height. Reach out. Then bend over slowly without bending your knee. Bend as much as you can. Try touching your toes. Hold the position for a few seconds until you feel the core muscles stretch. Then slowly return to the starting position.

Do the exercise at least 5 times. Slowly and gradually increase the number of repetitions.

Leg lift

It is a form of resistance exercise. It works best for the torso, glutes and quads.

Stand straight with your feet shoulder-width apart. Your toes should point forward. Extend your hands out to the sides. Slowly lift one leg out to the side as much as possible. Try to touch your fingers to your toes if possible. Stay in position for a few seconds. Repeat the same for the other leg. Repeat at least 5 times for each leg. Slowly increase the number of repetitions.

Side planks

The side plank is a good exercise for the core, torso and outer thigh muscles. It helps strengthen your upper and lower body at the same time.

Lie on your side with your feet together. Keep one forearm directly under your shoulder and the other at your waist. Tighten your torso and lift your hips until your body forms a straight line from head to toe. Hold the position for at least 10 seconds. Then lower your hips and do the same on the other side. Repeat the exercise at least three times.

The sprint

Sprinting is the most functional exercise, as it will condition the cardiovascular system, build strength in the legs and build some size in the thighs.

For this exercise, you can run at full speed on a track or park. You can also run up the stairs or ride a bike. To do this, use your arms and legs to coordinate performance. The knees should be raised very high with each step.

How to grow thighs with yoga?

Setting aside a few minutes every day on the mat can give you the strong, toned thighs you’ve always dreamed of. Here are some exercises to help you have beautiful thighs.

The dog pose

A pose inspired by man’s faithful friend, Dog Pose or Adho Mukha Svanasana, is very effective for strengthening the ankles, toes and thighs, while stretching the shoulders, back and calves. It lengthens muscles, thereby increasing range of motion and flexibility.

Start with your palms and feet on the floor, fingers spread like a star, and knees bent directly under your hips. Take a deep breath and prepare your mind and body to push your hips toward the ceiling. Exhale slowly as you gently lift your hips upward, straightening your knees and balancing the weight on the palms and soles of your feet.

When you perform this pose, focus your gaze between your toes and do not let your head hang between your arms. Hold the position for 15-30 seconds as a beginner. Exhale slowly and return to the starting position.

Warrior pose

Warrior pose, or Virabhadrasana, is extremely useful for strengthening and stretching the legs, ankles, shoulders and arms. The arms, shoulders, hips, and legs should all be in the same plane, and your lower body should feel grounded in the pose. As you exhale, spread your feet 105 to 120 cm apart. Raise your arms parallel to the floor and actively extend them out to the sides with your shoulder blades extended and your palms facing down.

Turn your right foot slightly to the right and your left foot to the left 90 degrees. Exhale and bend your left knee over your left ankle, so that the shin is perpendicular to the floor. If possible, bring your left thigh parallel to the floor. Stretch the arms away from the space between the shoulder blades, parallel to the floor and directly over the pelvis.

Lightly press the coccyx towards the pubis. Turn your head to the left and look over your fingers. Stay for 30 seconds to 1 minute. Inhale to come back up, then reverse the feet and repeat the asana on the next side.

Warrior pose in yoga
In yoga practice, warrior pose is known to work and develop the thigh muscles, among others.

Are there any products, medications or creams to enlarge thighs?

The market is full of products designed to help you gain thigh weight. These range from food supplements and vitamin supplements to creams and other products.

Many women think that drinking protein powder will make them big and bulky, but that’s really not the case. Getting enough protein is essential for having bigger thighs.

Before your workout, drink a cup of coffee or green tea. Studies show that caffeine gives you that extra burst of energy you need to power through a tough workout.

You can find pills, ointments and creams in health food stores to help develop thighs. However, they can only be effective if combined with adequate nutrition and exercise programs. You now know how to grow thighs!

This article is part of a series of articles specifying how to gain weight on a particular part of the body.