The thigh muscles are some of the most powerful muscles on the body and capable of growing much stronger and larger than other muscles. With today's sedentary lifestyle, however, people's thigh muscles aren't generally performing to their potential. To get rid of scrawny chicken legs or fill out your tight jeans a little better, use several potent exercises aimed at bulking and thickening up the thighs.
- Skill level:
Things you need
- A gym
- A mountain
Start hiking. Hiking works the quadriceps and the hamstrings. For an extra intense workout, try hiking with a loaded backpack on. Join a local Sierra Club chapter or hiking group, and make hiking mountains part of your weekend recreation. If you live near a natural area with hiking trails, try waking up an hour or two early and getting in a hike before work a couple times a week. The more steep the terrain, the better the workout for your thighs. Steeper trails also give you a better cardiovascular workout.
Do squats. Squats are the prime gym exercise for building strength and putting on muscle in the quadriceps. They tone and strengthen your glutes as well. Do at least three sets of 10 reps each to get maximum gains in strength and muscle mass. Increase the weight of your squats as soon as you feel that your muscles no longer burn at the 10th rep. Squats can be done free-standing with weights carried across your shoulders, or on machines, where you are able to adjust the incline, working slightly different muscles within the quadriceps group.
Do leg curls. Although not as big or as powerful as the quadriceps, the hamstring muscles on the back of your leg function much like the bicep of your arm, bulking out your legs and forming a nice round muscle when well developed. Do at least three sets of 10 reps. Like with squatting, add more weight whenever you find you are able to do 10 reps easily with the weight previously used.
Do lunges. Use free weight barbells in each hand and lunge forward with each leg, sinking low into the stance before returning to a standing position. Lunges strengthen and bulk up the quadriceps, much like squats, but provide a greater range of motion activating the hamstrings as well. Like the other gym exercises, do at least three sets of 10 reps, adding weight when they become easy.
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