How To Get Thicker Thighs-Complete Guide

Getting big thighs is a dream that many of us have. Big thighs add muscle and curvature to the legs. If you are really thin, big thighs will definitely improve your personality. Luckily, there are many effective ways to do so. Discover how you can get thicker thigh here. Do scroll down to know everything about thicker thighs.

How To Get Thicker Thighs?

Of course, you won’t get thicker thighs in a days time. It requires efforts and consistency. The muscle growth happens only when you push harder. There are a variety of ways to attain bigger thighs. Numerous exercises like HIIT, strength training, weightlifting, etc. are done to get thick thighs.

Additionally, nowadays even in yoga, there are many postures that will help you to gain muscles on your thighs. However, exercise when followed along with the appropriate diet gives effective results. A powerful combination of exercise and diet when carried out with consistency is sure to give lucrative results in few months. Down below, we have discussed both the factors in detail.

How To Get Thicker Thighs By Eating?

Eating habits play a vital role when it comes to gaining or reducing weight. Building muscles mass requires eating more than one usually would. It is because muscle building requires a lot of energy. if you don’t eat a nutritious healthy diet then you can never build your muscles or your thighs.

As per experts, for building muscles, you need to consume double the calorie intake. However, you don’t have to be extreme instead just get out of your comfort zone and feed the muscles with the food they require.

For getting thicker thighs, consume more calories than you burn in a day. Add around 300-600 calories to your diet. More off, you can consult a dietician for a strict healthy high-calorie intake diet.

Take care, not to include any junk food to add calories. Try consuming very limited or no junk in your diet. Your diet should have healthy foods like green vegetables, fruits, starchy vegetables sweet potatoes, and dairy products.

The most important food for thick thighs is protein. Protein is an essential ingredient to build muscles. Try consuming different forms of protein in your diet. It is because proteins are building blocks for muscle growth. Take around 15-30g of protein in every meal.

Whenever focussing on gaining weight, the best way is to gain muscles than fat. experts say for gaining muscle weight intake 0.55gram of protein per pound of the body’s weight. The best way to add protein to your diet is consuming a protein shake as it has the maximum amount of protein. For your ease, I have made up a list of food items that are rich sources of proteins:

Protein Rich Food For Thicker Thighs

Protein Rich Food For Thicker Thighs

Protein Rich Food For Thicker Thighs

Vegetarian Options
  • Beans like kidney beans and chickpeas
  • Lentils
  • Cottage Cheese
  • Soya bean
Non-vegetarian options
  • Egg
  • lean ground beef
  • Lean cut meat
  • Salmon
  • All kinds of fishes
  • Chicken
  • Tuna
  • Turkey

Additionally, you can make a few changes in your diet too to get that extra protein. In your breakfast add peanut butter which would add around 4grams of protein per spoon. Take a cup of milk with your breakfast. A single cup of milk has 8 grams of protein.

For lunch and dinner, you can do the same. Add half a cup of chicken or lean to the salad. Alternatively, you can grill it up and have it as a starter.This way you can add around 20-25grms of protein in every meal.

Same way for your snacking go for protein-rich snacks like Greek yogurt, low-fat cheese, spiced-cottage chess, boiled eggs etc. Additionally, try having a protein shake at any time of the day. it would be good if you consume it after your workout sessions.

Other Nutrients Required For Thick Thighs

Along with protein, you need to have carbohydrates, fats, vegetables, and a good amount of fruits in your diet. All these nutrients together will give you thick thighs and a lean muscular body.

Mind it, this diet won’t make you fat but will surely gain your weight in the most desired way. Below is a list of food items rich in carbohydrates and fats. A list of the vegetable and fruits that are best for muscles mass are also given.

 Carbohydrates Rich Food For Thicker Thighs

Carbohydrates Rich Food For Thicker Thighs

Carbohydrates Rich Food For Thicker Thighs

  • Brown rice
  • Cereals
  • Whole wheat bread(if you don’t have gluten allergy)
  • Oats
  • Quinoa
  • Sweet Potatoes
  • Whole grain bread

Fats Rich Food For Thicker Thighs


Fat alone can never make you fat. Unsaturated fat coming from natural food items is good and is required by our body. Don’t go for trans fat options especially present in processed and packed food. Surprisingly, there is something called healthy fat too. Healthy fat aids in reducing weight and gaining an improved body composition. The healthy fat sources are:

  1. Peanut butter
  2. Almond Butter
  3. Extra virgin olive oil
  4. Fish oil
  5. Nuts
  6. Chia seeds
  7. Omega-3 fatty acids
  8. Coconut oil

Vegetables Good For Thicker Thighs

Fruits and vegetables for thicker thighs

Fruits and vegetables for thicker thighs


Vegetables are a powerhouse of nutrients, anti-oxidants, vitamins, and minerals. You can eat as much as vegetables you want to. The vegetables that are good for gaining muscle mass are:

  1. Broccoli
  2. Dark green leafy vegetables like spinach, parsley, etc.
  3. Kale
  4. Tomatoes

Fruits Good For Thicker Thighs

Fruits are rich in sugar content. Prefer consuming food with low sugar content. Pick fruits that are high in fibers. Some of the high fiber foods that will help in muscle gain are:

  1. Apple
  2. Oranges
  3. Carrot
  4. Avocadoes

Exercise To Get Thick Thigh

Exercising is the key to get thick thighs. Muscle growth will occur when the intensive workout is done as it breaks down the muscle fibers. This will let the fibers to repair and regrow back stronger and thicker. For gaining muscles you have to push yourself a little harder than normal.

For toned and thick muscles strength training is the most desirable form of exercise. In strength training try challenging yourself with the right amount of weight. But, for beginners, leg workouts without any weight are recommended first. Slowly and gradually you can add weight.

Be cautious don’t overwork, just push yourself a little harder. Prefer working out with a trainer as they know the correct forms and the correct weight meant for you. Some of the best exercises for thicker thighs are explained below:




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

How to do it?

  • Stand straight in a free space. Take a large step from either of your foot.
  • Drop your back knee towards the floor and the front leg in a perpendicular direction with your thigh parallel to the floor.
  • Keep your torso straight throughout. You can place both your hands on your waist.
  • Be in the same position for few seconds.
  • Get up and do the same exercise with another leg.
  • Perform the exercise for a minimum of 5 times for each leg. SLowly increase the number of repetitions.
  • Later after a week or two, you can even hold weights while doing lunges for better outcomes.




Squats are effective for buttocks and quadriceps. They are an effective exercise form for getting a bigger booty and thick thighs.

How to do it?

  • Stand straight with your feet shoulder-width apart. Keep your hands on your side or stretch them forward.
  • Slowly lower your body.Bend your knee and push your hips back. Be cautious your knees should not cross your toes during the bend.
  • Stay in the position for few seconds. Get up and come back to the starting position.
  • Repeat it for at least 5 times. slowly and gradually increase the number of repetitions. Additionally, later you can even add weights when squatting.


Dead lift

Dead lifts

Deadlifts can be done with or without weight. They are meant for increasing strength and almost all body muscles work during this exercise.

How to do it?

  • Stand straight with your shoulder knee width apart.
  • Stretch your hand upwards. Next, slowly bend down without bending your knee.
  • Bend as much as you can. Try touching your toes. Stay in the position for few seconds until you feel the stretch in your core muscles.
  • Next, slowly come back to the starting position.
  • Do the exercise for a minimum of 5 times. Slowly and gradually increase the number of repetitions.

4.Thigh Abductors

Thigh Abductor

Thigh Abductor

Thigh abductor is generally done with the leg machine. However, if you don’t have access to a machine trying doing the at-home version. They work effectively for outer thighs and glutes.

How to do it?

  • Stand straight with your feet shoulder-width apart. Keep your hands in front of your body.
  • Bend down pulling your hips back. Next, stretch one of the legs sideways. Stretch it as much you can.
  • Stay for few seconds. Bring the leg back and stretch the other leg sideways for few seconds.
  • When done slowly get up from the squat position.
  • Repeat the exercise for a minimum of 3 times. Slowly and gradually increase the number.

5.Standing Leg Lifts

Standing leg lifts

Standing leg lifts

A form of resistance exercise. It works best for torso, glutes, and quadriceps.

How to do it?

  • Stand straight with your feet shoulder-width apart. Your toes should point forward. Spread your hands sideways.
  • Slowly lift one leg sideways as far as possible. Try touching your hand fingers to the toes if possible. Stay in the position for few seconds.
  • Repeat the same for the other leg.
  • Repeat for a minimum of 5 times for each leg. Slowly increase the number of repetitions.

6.Wall Sit

Wall sit

This exercise is solely meant to strengthen the quadriceps muscles.

How to do it?

  • Stand straight with your feet shoulder-width apart.Stick yourself to the wall.
  • Slowly bend and sit as when you when sitting on a chair. This will form two right angles in the body one with the hip and the other with the knee.
  • Stay in the position for few seconds.
  • Repeat the exercise for a minimum of 3 times. Slowly with time increase the duration and number of repetitions too.

7.Side Planks

Side plank

Side plank

Side plank is a good exercise for core muscles, torso, and outer thighs. It works to strengthen upper and lower body both.

How to do it?

  • Lie down on your side with your feet together. Keep one of the forearms directly below your shoulder and the other on your waist.
  • Contract your core and raise your hips until your body forms a straight line from the head to feet.
  • Hold the position for a minimum of 10 seconds. Next, drop your hips down and do the same on the other side.
  • Repeat the exercise for a minimum of three times. Slowly with time increase the duration and number of repetitions too.

Tips When Doing Exercise For Thick Thighs

1.If you are a beginner start doing the exercises for a minimum of 3-5 repetitions. Slowly you can increase the number. You can also do the exercises with weight once you learn them thoroughly.

2.For people who are into exercising doing exercises using weight will give better results. Do more of strength training and less of cardio if you want strong body and tich thighs.

3.Whether a beginner or an expert, always maintain the correct form. The form is the key as it engages the required muscles to do their work.

4.Never overexert your body. Do for a maximum of 60 minutes a day. Alternatively, try to do 180 minutes of total exercise in a week.

5.If possible do all the exercises under the supervision of a trainer as they know your weight limitations.

Yoga Poses To Get Thicker Thighs

Yoga is one of the effective ways to shape your lower body. It gives fast and long-lasting results. It strengthens your body and increases the flexibility of muscles too. There are different form of asanas mean for different muscles. Same way, in yoga some of the asanas are meant entirely for the quadriceps(thighs). The top asanas to make your thighs thick and strong are as follows:

1.Utkatasana (Chair Pose)

The pose stimulates the muscles of the legs especially thigh and hips muscles. When you sit on an imaginary chair, your leg muscles are exerted. This will tone your body and strengthen your thighs.

How To Do It?

  • Stand straight with both your feet close to each other.
  • Gently bend your knees and lower your buttocks. Act as if you are sitting on a chair.
  • Inhale and stretch your arms upward in the air.
  • Hold the pose for a few seconds and then release.
  • Repeat as many times as you can.

2.Baddhakonasana (Bound Angle Pose)

This one is the best hip opener. it works best for the outer thighs and hips. it stretches the muscles of the lower body.

How to do it?

  • Sit straight, keep your legs in a crisscross manner(fold your legs). Knees should be folded in a way that the sole of both the feet should stick together. When bringing the feet close together drop your knees on the sides.
  • Keep your upper body straight with your pelvis touch in the floor and the shoulder blades outward.
  • Inhale and maintain the posture for few seconds.
  • Next, exhale and relax.
  • Repeat the asana for a minimum of 5 times.

3.Natarajasana (Dance Pose)

This asana stimulates the hip flexors. The inner and outer thighs are stretched. It stretches and relaxes the entire muscles of both the legs.

How To Do It?

  • Stand erect. Lift the left leg backward parallel to the ground. Bend your knee. Reach the left arm to the left foot and stretch.
  • After maintaining the position. Lift your left arm forward.
  • Hold the pose for few seconds. Next, perform the same asana with the other leg and the other hand.
  • Repeat the asana for both the legs for a minimum of 5 times.

4.Upavistha Konasana

This asana is wonderful for the entire thighs. It strengthens and tones up the puter and inner thighs amazingly well.

How To Do It?

  • Sit erect. Stretch both your legs sideways.
  • Keep your hands up straight pointing to the sky.
  • Try bending your upper body forward. Try to reach your head to the ground if possible otherwise bend as much as you can.
  • Breath and remain in the position for few seconds.
  • SLowly comes up and relax.
  • Repeat the asana for a minimum of 5 times.

5.Camel Pose

This works on butts and thighs exclusively. It stretches the glutes muscles, quadriceps, and lower back.

How to do it?

  • Stand on your knees.
  • Keep your thighs straight and put your hand on your butt.
  • Slowly bend backward and try touching your feet with the hands.
  • Return to the starting position.
  • Try performing the asana for a minimum of 5times.

6.Virabhadrasana III (Warrior Pose)

It works on legs and the core muscles. It works to stretch the entire lower body muscles.

How to do it?

  • Stand straight with both the feet close together.
  • Shift your weight to the right foot. Press the big toe and lift your head up towards the sky.
  • Push your belly inside and lean forward. Next, take the other leg outside.
  • Adjust the left foot and turn the small toe down to internally rotate the thigh and square the hips.
  • Stretch your arms in front and line them along with your ears. Maintain the posture for quite a while.Next, switch to the other pose.
  • Perform the asana for around 5 times.

7.Utkata konasana (Goddess pose)

This asana works on the core muscles, quadriceps, and the glutes.

How to do it?

  • Stand with your feet shoulder. Your toes and feet should be very close to each other.
  • Bend down on your knees with your legs sideways. Your hips should go out when bending.Your toes should face outwards. engage your pelvic floor
  • Inhale and pull your belly button towards your spine, and then exhale to bend your knees and sink your sitting bones towards the floor.
  • You can rest your hands on the thighs during the pose. Stay in the position for few breaths.
  • Release and come to the starting position.
  • Repeat the pose  for a minimum of five times

Tips When Doing Yoga For Thick Thighs

1.Yoga is a slow form of exercise. Always do all the asanas slowly. GO in the pose slowly and release the pose as slowly as possible to put the muscles at work.

2.Breathing is extremely important when doing any yoga pose. ALways inhale when doing the pose and exhale out while releasing the pose. Concentrate on your breath for the best results.

3.Never overdo any pose. Push yourself to reach the exact pos but, never overdo it. Overdoing here means doing a pose for around 50 times at one stretch. You should always concentrate on increasing the number of repetitions slowly and gradually.

4.Maintain the proper form. it is extremely important as it allows the muscles to work in the right way. Try to copy the exact form for best results.

Making your thighs thicker is not a difficult task. You will just need a strong willpower and a little of hard work to reach your goal.

  • Mukul Desai

    My problem is almost opposite. How to reduce THICKER THIGHS? Proportion of body weight of my wife is 70% is between Thighs and Hips and remaining 30% is divided in remaining body. Even if she seat behind my two wheeler it is difficult to balance becaue of Bulcky body. Her weight is 57 kg. (Not much) according to Age 57, hight 5′.3″. This problem is i think Heritages. I think after at the age of 31 we had our 1st child its exceeded befor that it’s was quite good in proportion.
    Please Guide