How can my legs get thicker

Anyone who wants to know how to get thicker thighs and butt will need to commit to specific workouts and habits. Of course, you will not see the result overnight, but with unwavering determination and grit, you will soon be appreciating your brand new body and basking in compliments. Nowadays, it is common to see ladies feel uncomfortable with small booties, and this feeling has been attributed to specific claims and research, which suggest that men find women with bigger booties more attractive.

Social media also proves this point, since, most of the time, the pictures of ladies flaunting their perky butts generate more likes by their male followers. Although many people who want to see their body change with lightning speed look for workable tips on how to get thicker thighs in a week, achieving this depends on several factors. The first is body type 4. There are three of them, namely, the endomorphs, the mesomorphs and the ectomorphs.

The rate at which your muscles react to whatever training you undertake towards achieving the desired goals will depend on your body type. Furthermore, in developing thicker thighs faster, you must understand that the muscle will respond faster if you have been training before. However, consistency, determination and commitment are very important to achieve your body goals. Once you have started training frequently, you should also increase the challenges once you start feeling that a particular routine is getting too easy for you.

Practice moderation and try not to go beyond your muscular capacity. To develop great thighs and butts, it is vital to know the muscles involved. The butt is made up of one of the largest muscles found in the human body known as the gluteus maximus. The butt contains two smaller muscles known as the gluteus medius and gluteus minimus 2. To have a bigger butt, it is necessary to put these muscles through its paces during your routine workouts in order to spur growth.

Some basic exercises to develop a strong lower body include:. This exercise is always the first in line to help you fast-track your lower body muscle growth. There are various types of lunges. Keep on reading to find out more about them 1 :.

Install the app and experience the versatility first-hand! This is an essential exercise, especially for those who want to round out, tone up or lift up their derriere. This type is for complete amateurs 8. This type does not involve an up and down movement of the body like in regular squats.

All you need is a wall, like the name implies 8. The gluteus maximus and hamstring muscles are majorly targeted during this workout. Those with gynoid body types tend to store more fat and muscle in their thighs and buttocks, while those with android body types store more fat in the abdomen or stomach. Typically, cisgender females have higher gynoid fat storage due to higher estrogen levels 2 , 3. Instead, the main way to increase the size of your thighs is via building muscle, which you have more control over.

The size and shape of your thighs are mostly determined by your genetics e. Eating in a calorie surplus — more calories than your body burns in a day — will lead to weight gain and may help increase the size of your thighs. That said, you cannot control where your body stores fat. Strength training focusing on your quadriceps and hamstrings, as well as eating sufficient calories and protein, can help build greater muscle mass to increase the size of your thighs.

To grow muscle, be sure to get enough protein each day. For most people, this means aiming to consume 0. Finally, no single food type will help grow your thighs. Eating at a calorie surplus can help increase both muscle and fat mass in your thighs.

The muscles of the thighs are some of your largest muscles. Your front thighs are better known as your quadricep muscles , which are four long and large muscles that help with knee extension straightening your leg. These include the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris 9 , The back thighs are known as your hamstring muscles, which comprise three muscles that help with knee flexion bending your leg.

These include the biceps femoris, semimembranosus, and semitendinosus 9 , Other important muscles of the thighs include the sartorius, pectineus, gracilis, adductor longus and magnus, and iliopsoas, which help with various movements such as adduction bringing the leg toward the body , knee flexion, and hip flexion 9 , Finally, your gluteal muscles gluteus maximus, medius, and minimus are the largest muscle group and important for hip abduction and extension.

Though technically part of the buttocks, your glutes work closely with your thigh muscles to help with movement 9 , By paying attention to exercises that target these muscles, you can build muscle mass, which can help increase the overall size of your thighs.

Your thighs are made of many large and small muscles, such as the quadriceps and hamstrings. We'll review how long it takes to start gaining weight, including some strategies to get you started and a few things to be aware of along the way.

Health Conditions Discover Plan Connect. How to Bulk Up Your Legs. Medically reviewed by Daniel Bubnis, M. How to get bigger legs through exercise. Share on Pinterest. To get bigger legs, avoid these exercises. What to eat to bulk up. Lifestyle changes. Read this next. Wearing hemlines that fall an inch or two above the knees will make your legs look less small. Wearing very short skirts and dresses draws attention to your legs, while wearing hemlines that fall below the knees can emphasize the contrast between your skinny legs and the fabric you're wearing.

Part 3. Do squats. This is the single best exercise you can do to help fill out your thighs, since it engages the most muscle fibers in the area.

If you're a beginner you can do squats without weights. For more advanced athletes, hold a barbell bearing weight you can lift for reps. Here's how to correctly do a squat: [12] X Research source Stand with your feet shoulder-width apart. Bend your knees and squat, lowering your bottom until your thighs are parallel to the floor.

Keep your knees aligned right above your toes. Hold the position for 10 seconds. Push back up to starting position. Repeat times for 3 sets. Do walking lunges. Do sets of reps for each leg. Start with one set and build up to 3 or 4 sets. Try holding dumbbells at your sides to add resistance and help build more muscle. These work your glutes, quadriceps and hamstrings, and over time they can help you build muscle to make your legs fill out. As you step, drop your back knee toward the floor.

Keep your torso perpendicular to the floor. Rise into starting position and lunge with your other foot. Do box jumps. Stand in front of an exercise box or step that you can easily jump upon. The taller the box, the more difficult it will be. Start with toes pointed toward the box. Jump explosively and land on the box with the balls of your feet. Jump back down to the floor. Do leg extensions. For this exercise you will need a leg extension machine, which is standard in any gym with a weight room.

Start with weights that provide light resistance and go for the burn. Extend your leg, keeping a slight bend at your knee even at the peak of the motion, then lower it.

Repeat 10 - 12 times for 3 sets. Do standing leg curls. This is another exercise that requires a machine to complete. You'll need to use a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Load the machine with as much weight as you can lift for 10 reps, between 20 and 50 pounds or more. Bend your knee toward your behind as you lift, then straighten your knee again. Repeat times for 3 sets, then switch to the other leg. Do stiff-legged deadlifts.

This exercise focuses on your hamstrings, essential for building more sculpted legs. Bend the knees as much as you need to to pick up the weight, then straighten the legs until you have a slight bend at the knee. From there, tighten your abs and with a completely straight back, lift your torso back upright while contracting the muscles of your buttocks and the backs of your thighs. Grasp the barbell with your hands.