How Do You Increase the Size of Your Thighs?


Quick Answer

To increase the size of your thighs, target the muscle groups of the quadriceps, the hamstrings and the gluteal muscles. For each exercise, perform three sets of six to 12 repetitions.

Continue Reading
Related Videos

Full Answer

  1. Use dumbbell lunges for the quadriceps

    Stand with your feet shoulder-width apart, and hold a dumbbell in each hand. Step one step forward, and lower your body until the front knee is at a 90-degree angle. Return to a standing position, and step forward with the other foot.

  2. Perform dumbbell squats to work all the muscles

    Stand with your feet shoulder-width apart and a dumbbell in each hand. Slowly lower your body into a squat so that your thighs are parallel to the floor. Avoid letting your knees go past your toes by leaning back. Slowly return to a standing position.

  3. Work the gluteal muscles with the bridge exercise

    Lie on the floor on your back with your knees bent. Your feet should be hip-width apart and flat. Tuck your hips, and raise your spine off of the floor. Create a diagonal line from your shoulder to your knees. Hold for a count of 10, then slowly lower your spine back to the floor.

  4. Work the inner thighs with the lying abduction

    Lie on the floor on your side. Bring your upper leg over your lower leg, resting your foot on the floor just above your lower knee. Keeping a bend in your upper leg, slowly raise your lower foot off of the floor. Hold for a count of four, then slowly lower your lower leg.

Learn more about Exercise

Related Questions