The thighs can seem like an elusive body part to train. How do you get them defined and strong without making them overly bulky? This diverse muscle group requires special attention that extends well beyond doing endless squats. You need a multi-pronged approach that includes diet, fitness, and proper rest. That’s why Tony Horton has compiled his favorite thicker thighs workout for you.
Follow the tips below to learn his preferred method for how to get bigger thighs. Just make sure to get your doctor’s approval before giving any new workout a try.
Strong Thighs: More Than Just A Good Look
Your goal may be a firm backside and tight thighs that look great. But, strong upper leg muscles do much more than look good. Your leg muscles can help support your overall athletic performance and physical strength. Moreover, strong legs can help make daily activities like lifting, bending, and walking easier.1
Support Total Body Strength
Many leg workouts are compound workouts. This means they engage multiple muscle joints at the same time. These workouts are designed to strengthen the muscles, tendons, and ligaments of multiple muscle groups. When you work your legs, you engage other muscles of the upper body — like the core. So, regular leg exercises may help with general muscle growth.2
Burn Extra Calories
When you work your muscles by weight training, it forces your body to burn plenty of calories for energy. The bigger the muscle working, the more excess calories your body needs to burn. Your thighs and other leg muscles are some of the biggest muscles in your body. So, when you fire up your thighs with squats and other training, you’ll likely burn big amounts of calories.3
How To Get Thicker Thighs
Your legs contain massive muscles. Because of their size, you need to give them extra attention to truly grow. Simple cardio exercises, such as running or riding a bike, aren’t generally enough to efficiently build muscle mass. Resistance and weight training in the gym are crucial for developing your leg and thigh muscles.4
Thicker Thighs Workout
Thicker thighs can be achieved with Tony Horton’s signature fitness regimen. It targets the key muscles of your upper leg — the hamstrings and quads — to help you get stronger and more defined thighs.5
The following strategy has tips on body exercises, diet, and rest to help you build optimal thigh strength and definition. You don’t even need any weights. All of these exercises can be done right in the living room. Follow the workouts below to learn how to get bigger thighs.
Note: Always consult a doctor before starting any new weight training program.
Squats – 3 Sets Of 10 Reps
This classic thigh workout can help build and support strong muscles in the leg. You can do these squats without weights.
- Stand with your arms stretched out in front of you. Sit back, as if into an imaginary chair behind you. Keep your knees behind your toes as you come down.
- Lift back up to start. Be sure to keep your chest up.
Lunges – 3 Sets Of 10 Reps
This exercise is a highly effective lower body exercise. It may help strengthen the lower muscles around your knees.
- Place your right foot in front of the left. In this position, slowly drop your left knee toward the ground. Keep your right knee from extending out past your toes.
- Your back should be straight as you come back up to the starting position. You will feel the tension in your hamstring muscles and quads through the movement.
Wall Sit – 30-60 Seconds
This is a great workout for those big leg areas, like the quad muscles.
- Lean your back against a wall with your feet flat on the ground. Slowly lower yourself down into a seated position. Be sure to keep your back flat against the wall.
- Stop and hold the position when your legs are at a 90-degree angle. Place your hands on your knees and hold.
- Maintain the position for 30 or 60 seconds.8
Glute Bridges – 3 Sets Of 10 Reps
The name says it all. This exercise can be good for building muscles of your gluteus maximus.
- Sit down on the ground or a mat. Bring your heels up as close to your booty as possible.
- Lie down with your back flat on the ground. Put your arms out to the side.
- Slowly push your pelvis up while maintaining a tight core and straight back.
- Hold, and then lower back down. Repeat.9
Fire Hydrants – 3 Sets Of 10 Reps
Get those legs extra firm with this easy-to-do thigh exercise that activates the glute muscles.
- Start on all fours. Keep your knees under your hips and hands under your shoulders.
- Flex your right foot, and lift your right leg up and out away from your body. Push up as high as you can, and hold briefly.
- Lower back down, and repeat. You should feel the tension in your glutes as you take your leg up and out.10
Food And Nutrition For Stronger Thighs
Your new fitness strategy can even extend past the gym and into the kitchen. The food you eat before and after a workout can have a big effect on your muscle development. Consider adding some of these nutrients into your diet to see how they might help with your fitness goals.
Carbs can be great before a workout. Your body quickly and easily converts them into energy to keep you feeling invigorated while you workout. Try to get a majority of your carbohydrates from complex carbs. These come from things like fruits, vegetables, and whole grains.11,12
It may seem counterintuitive, especially if you’re trying to lose thigh weight, but healthy fats are crucial for your health and fitness. For starters, healthy unsaturated fats are a necessary part of a healthy diet because they help you absorb crucial vitamins from your foods.13
These healthy fats are also a great source of energy. Stock up on monounsaturated fats from foods like avocados, nuts, and salmon.14
Protein is essential for shaping your muscles. It helps rebuild and repair the muscle tissues after a workout.15
You can supplement your daily protein levels with protein powders and shakes. But, protein that comes from real foods will provide protein as well as other essential nutrients. Include foods such as lean meats and nuts into your post-workout meal.16
Take A Day To Rest
Rest is often the unsung hero of the fitness world. That day off from the gym can actually do wonders for the body. That’s because your leg muscles will continue to work and repair even while you take it easy. A day of rest allows all those muscle fibers to actually grow and develop. So, there’s no reason to feel lazy when you rest every few days.17
Complex Muscles Deserve An Attentive Approach
Give your thighs the dedicated attention they deserve. This major set of muscles play a crucial role in your total health and fitness. Plus, they help support many of your daily activities that require bending, lifting, or walking. A dedicated thigh strengthening plan can be a great way to get the most out of your leg muscles.
Tony Horton shares some of his favorite exercises and tips above for growing tight, strong thighs. Follow along to get great advice on how to get those thighs thicker. This kind of resistance training is the most effective way to hone your thighs. Couple that with proper diet and rest, and you’ll be on the path to stronger, more defined thighs in no time.
Again, be sure to ask your doctor before you begin any kind of new exercise program.
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