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How To Get Thicker Thighs That Don’t Look Bulky

How To Get Thicker Thighs

Last Updated on August 5, 2022 by Femniqe

If you want to know how to get thicker thighs, this guide is for you.

By the end of this guide, you’ll know what to eat and how to train your thighs for results. However one of the biggest worries for many is that they don’t want their thighs to become too bulky.

To get achieve the sweet spot in between, you should be doing specific thigh exercises, not just any.

Before we look at the exercises for thicker thighs, lets take about how your diet should look. Without proper diet, none of this will work.

Here’s How To Get Thicker Thighs With Diet

Try to eat healthy but eat more than you usually would. Muscle building requires a lot of fuel. You will need to eat more than your typical 3 meals per day.

Some body builders recommend eating 5 meals daily and increasing the portions from that of your normal diet.

You may not have to be so extreme but try to get out of your comfort zone so you can feed your muscles with the food they require.

Aim to consume more calories than you burn daily.

You can figure out your daily calorie burn with the use of an online calculator which takes into consideration your size, age and activity level.

Based on the results, add about 250 – 500 calories to your diet to encourage a 1 pound gain per week. You can also speak to a dietitian or nutritionist about the best calorie intake goal suitable for you.

Don’t use junk foods as your source of calories.

It’s a mistake a lot of people tend to make as they think of calorie as a bad thing so they assume junk food is the only source.

Your increase in calorie should be with healthy foods like starchy vegetables such as corn and sweet potato, fruits, whole grains, dairy products, unsaturated fats and proteins.

At breakfast for example, add 2 tablespoons of walnut to your cereal.

Your brunch could be two slices of whole wheat bread, spread with two tablespoons of peanut butter topped off with a banana smoothie adding up to roughly 500 calories.

You can alternatively add extra calories with each meal.

With your dessert at lunch, include some plain yogurt and with your dinner have a tall glass of low fat milk to top the day’s 500 calories.

The added calcium in the dairy supports bone development and growth within your body.

The Best Foods for Thicker Thighs

You will definitely need to eat more protein if they wish to see growth in your thighs and butt. It’s a popular misconception that drinking protein shakes or eating more protein is just for bodybuilders.

best foods for thicker thighs

This is far from the truth.

Every human body on this planet need food rich in protein to maintain proper health. As a matter of fact, whether you are working out or not, you can still benefit from adding more protein to your diet.

When you are exercising to grow your butt, your protein intake must increase since it is the building block on which muscles grow.

I would recommend that you include protein in every meal you consume, preferably about 15-30g per meal. You can also have a protein shake after your workout session or with a meal.

Here are some of the most reliable sources of protein you can choose from along with other great sources of nutrition.

Protein For Thicker Thighs

  • Beans & Legumes (kidney, chick peas and lentils)
  • Cottage Cheese
  • Eggs
  • Extra Extra Lean Ground Beef
  • Most Lean Cut Meats
  • Protein Powder – See the best ones here
  • Salmon
  • Skinless Chicken Breasts
  • Soya Nuts
  • Steak
  • Tilapia
  • Tuna
  • Turkey
  • Vegetable Burger
  • Virtually Any Fish (not fried)


  • Brown Rice
  • Ezekiel Bread
  • Couscous
  • Low Sugar Breakfast Cereal (sparingly)
  • Oats
  • Quinoa
  • Sweet Potatoes
  • Weetabix
  • 100% Whole Grain Bread (sparingly)


Fats do not make you fat as mentioned by Dr Hyman.

Contrary to this antiquated belief (and still believed by some), eating fat doesn’t make you fat unless the food item has lots of calories in it.

Excess calories and unhealthy foods will make you fat.

There are healthy sources of fats that are essential and will help you lose weight or achieve an improved body composition. These healthy fat sources are:

  • Almond Butter
  • Extra Virgin Olive Oil
  • Fish Fat/Oils
  • Nuts (almonds, cashews, etc)
  • Peanut Butter (preferably ones that contain peanuts; avoid peanut butters that contains sugar and hydrogenated oils which can be harmful).

Don’t Forget Vegetables

Vegetables are packed with tons of nutrients, anti-oxidants and other great goodies that are vital for a growing bum. Typically, you can eat as much of these as you wish without fear of illness or getting fat:

  • Broccoli
  • Dark green vegetables
  • Kale
  • Spinach
  • Tomatoes

Going forward just start replacing, adding or mixing these healthy foods into your diet to help your butt get bigger.

Healthy foods such as these are absolutely necessary for helping your booty grow after going through our butt exercises.

How To Get Thicker Thighs With Exercises

Strength train your hips and legs to develop muscles so they become strong and toned. With such a focused workout routine you will grow muscles and increase your lower body in size.

Your plan can be to do just leg and hip workouts 2 – 3 times per week, preferably on nonconsecutive days. For better results train for 3 – 4 days per week.

If strength training is new to you, begin with only one set of 10-14 body weight exercises like lunges, step-ups and squats. After your first week or two, include weights such as barbells and dumbbells.

As you become stronger, slowly increase the amount of weights.

Here’s A Thicker Thigh Workout You Can Start Doing

In this video below, you’ll see thigh-focused routine that you can do at home.

It’s goal is to really stimulate growth in the all major thigh muscles.

As your strength progresses you can start incorporating exercises like single-leg squats, donkey kicks, bridges, hip hinges quadruped hip extensions.

Next you can start lifting weights that feel heavier after about 8 – 10 repetitions, this is to maximize your muscle growth.

If the weights become manageable, just keep increasing it to provide more challenge when completing your reps and sets.

While your aim is to build hip and leg muscles, don’t forget to train your upper body also and do your cardiovascular exercises.

Make sure to include exercises for your chest, arms, shoulders and back while you train.

You can do short amounts of cardio such as jogging, cycling or brisk walking for 20-30 minutes to keep your respiratory and cardiovascular systems in good health.

Overcoming Muscle Gain Obstacles

There are some body types that are genetically less receptive to muscle building tactics. As such, it is important to recognize that adding healthy calories can help to boost muscle growth.

To augment your workout at the gym, add to your diet a post-workout protein snack. Half of a chicken or turkey sandwich or a whey-protein shake can add the nutritional boost your muscles need to grow.

You must get adequate sleep and drink plenty of water to maintain a healthy body and develop a lean muscle mass. In your teens, your body requires 8-10 hours of sleep per night.

When you reach adulthood, you start to need less hours, ranging between 6-8 hours per night.

More On Food For Getting Thicker Thighs

After you’ve completed some of our awesome booty exercises, your butt  is now in a position to grow.

There should be microscopic tears in your butt and other surrounding muscles, so at this point your buttocks should be in repair mode.

Your buttocks will now need the correct amount of calories and protein. It needs the right type and mixture of healthy protein, fats, and carbs to ensure maximum growth.

It makes no sense to work out so hard and skip eating properly as you will be missing out on the growth you can easily achieve by just eating right.

If you already know how to count your calories, then you’re already on the right track.

For those who don’t know how, you don’t have to worry about it since you only need the basic information on macro nutrients to get you that great booty you want.

I am going to assume that most persons reading this guide are eating to simply maintain their current weight.

If I’m right then you need to get rid of those foods as they are ineffective.

Due to the fact that your workouts will burn calories, you will be eating a bit more as your appetite will grow to the demands of your body.

Additionally, you might start consuming 100-500 more calories.

Those who wish to gain weight can eat even more than that amount. And those who want their butts to be sculpted and to lose weight, they will want to eat a little less.

No need to worry about it too much in the beginning. Your body will give you the cues for hunger, just ensure your feed it with the right foods.

How Long Will It Take To Get Thicker Thighs?

Upon starting the routine, results should be seen almost immediately.

Usually in the first week you will notice minor weight gain and a slight increase in your thigh size.

Please don’t be scared by this as some females do because they don’t see the sexy butt and perfect thighs, instead they see just bulk. Just hang in there, you’ll get there soon.

Another two weeks of this workout routine and you’ll see even larger thighs and a definite weight gain.

Still no perfect butt and thighs in sight. Don’t panic! The best part is coming.

At this point you will be lifting 3 days per week plus some cardio, and you will see definite improvements.

Four weeks into the workout in the video and you will see solid results and loving the workout routine.

Month end arrives and you should be happy with your perfect thigher thighs and sexy butt. Continue this workout to keep improving your glutes, quads and hamstrings some more.

For the most part, however, results will be noticeable after 2 weeks of beginning your workout routine.

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