10 Exercises for Thicker Thighs

Whether you want to attain thicker thighs in the desire for a more curvaceous figure, or are trying to increase your overall muscle mass, exercise is the most effective way to do so. The thigh muscles consist of the quadriceps, hamstrings, adductors, etc. Exercises that target these muscles will strengthen and tone these areas and help to give the appearance of thicker thighs. Here are 10 exercises for thicker thighs you can do right at home or at the gym:


Disclaimer: We are not medical professionals or experts. What is written throughout the content of our website is for informational purposes only and should not be taken as medical or professional advice. What you choose to do with the information provided is at your own risk and discretion. Before making any significant changes to your diet and / or lifestyle, be sure to contact your health practitioner.


In comparison with a normal body weight squat, the sumo squat involves further spreading apart the placement of your legs and feet to squat. It benefits the inner thigh muscles especially.

How to do a sumo squat:

  1. Begin with your feet placed wider than hip-width apart and angled slightly outwards.
  2. With your hands clamped together in front of you, bend down at your knees.
  3. Do not extend your knees past your feet and maintain an upright posture as you squat.
  4. You can additionally use a pair of dumbbells as you squat to add more challenge.
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This is an engaging exercise that targets and strengthens various muscles including the glutes, thighs, knees, and more.

How to do a dumbbell reverse lunge with knee drive:

  1. Grab a pair of dumbbells and hold them in each hand.
  2. Start with a reverse lunge, stepping back onto your left leg.
  3. As you lift your left leg, bring it up almost to your chest with your knee bent.
  4. Raise your dumbbells as you lift your legs.
  5. Return to your starting position and repeat the same motion on your opposite leg.



The pulse squat is another variation of effective squat exercises for thicker thighs. It involves a “pulsating” motion, completing a regular body weight squat in a repetitive motion. You can start to feel the challenge quickly.

How to do a pulse squat:

  1. Begin standing with your feet placed hip-width apart. You can use a resistance band loop for more resistance/challenge engaging your muscles.
  2. Bend down at the knees with your hands clamped together in front of you or placed behind your head.
  3. Hold this position with your knees not extended past your feet, and repetitively bend up and down, maintaining a straight posture.
  4. Repeat your desired repetitions and then return to your starting position.
exercises for thicker hips
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The wall sit is a simple yet challenging exercise that helps to increase your overall body strength and tones your quadriceps, hamstrings, calves, and more.

How to do a wall sit:

  1. Lean your back upright against a wall with your feet placed shoulder-width apart.
  2. Your knees should be bent at an almost 90-degree angle.
  3. Hold this position for at least 30 seconds, get back into the starting position, and then try to complete the wall sit for an additional 30 seconds.



The side lunge variant helps to center your weight on either leg, really benefiting the muscles of these areas, especially the quadriceps.

How to do a side lunge:

  1. Stand with your feet placed hip-width apart.
  2. Step and lean your weight onto your left leg as you lunge.
  3. Return back into your starting position and repeat the same motion on your opposite leg.
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The leg press machine can be found at the gym if you do not have one of your own. This exercise machine really engages your quadriceps muscles especially.

How to use the leg press machine:

  1. Adjust the machine to your comfort and weight preference.
  2. On the platform, place your feet slightly wider than shoulder-width apart.
  3. Carefully extend your legs outwards and push the platform away from you. Do not extend your knees all the way out.
  4. Hold this position briefly, and then bring your legs back towards you.



Step-ups are an engaging exercise for your muscles. Your lower body muscles will benefit from this exercise, and the dumbbells help to add more utilization of your upper body muscles.

How to do a dumbbell step-up:

  1. Start with your dumbbells in both hands at your sides and your feet placed shoulder-width apart.
  2. With a sturdy stepping object of your choice, step up with your left leg on the surface and knee bent at an almost 90-degree angle.
  3. Then, step up with your right leg onto the surface.
  4. Step back down with your left leg, followed by your right.
  5. Repeat the same process with your desired number of repetitions.
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This exercise for thicker thighs additionally benefits your hips, glutes, and more. It is an easy at-home strength exercise you can do.

How to do knee hug walks:

  1. Start in a standing position with your feet shoulder-width apart.
  2. Step forward and bring your right knee upwards towards you holding it in place with your arms to maintain your balance.
  3. Keep a steady place as you step/walk forward, bringing your opposite knee upwards towards your body.



Burpees are a great choice of endurance exercises for thicker thighs. They additionally benefit multiple muscles throughout the body.

How to do burpees:

  1. Begin in a squatted position with your hands placed on the floor and knees bent.
  2. Jump outwards to where you are in a push-up position with your legs and arms extended.
  3. Bring your knees back towards your body and arms extended to lift yourself up.
  4. Complete the burpee by jumping upwards with your arms and legs extended straight.
exercises for thicker thighs
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There are different variations of leg lift exercises. You can complete them either lying down or standing. Either way is a challenging exercise that activates your leg muscles, lower-back muscles, and core area.

How to do a standing leg lift:

  1. Begin in a standing position with your feet placed shoulder-width apart.
  2. You can hold onto an object to help keep your balance and maintain an upright posture.
  3. Extend your left leg outwards to the side of you, and then steadily lower it back down.
  4. Repeat the same motion on both legs with your desired number of repetitions.

What is your favorite strength exercise to do?



1Healthline. (2018). Leg: Anatomy and Function of Bones and Muscles, Plus Diagram. [online] Available at: https://www.healthline.com/human-body-maps/leg#knee [Accessed 12 Oct. 2018].