How To Get Thicker Thighs (2022 Guide For Goddess Legs!)

how to get thicker thighs workout

Last Updated on January 13, 2022 by Femniqe Editorial

Getting the ultimate curvy strong body has been the goal for many women.

The sex appeal of a shapely booty isn’t anything new to us, it has always been a winner while other body parts have gone unnoticed such as the thighs.

Particularly thick, curvaceous thighs.

Really, unlike the butt, who takes pride in having thicker thighs? Well don’t be surprised ladies with thick thighs, that you have something to celebrate about!

No more body shaming or the fact that you might struggle to fit into those jeans.

There are quite a few perks to having thick thighs

1. Curves are totally hot

Big thighs usually mean wider hips and anyone who says the curvy look of Marilyn Monroe isn’t hot is a liar.

If you have been hiding your curves because you have been made to feel self-conscious, you need to stop that right now! Flaunt them in form fitting clothing; we will all appreciate it.

2. Thicker thighs typically means a big butt

And of course, a strong derrière is hot on a woman. Women are now investing more time at the gym working on building a great butt by doing tons of squats.

Plus, science has it that women with big butts are healthier and stronger, so yes, it’s all about that bass.

Speaking of squats, while you are already blessed with curvier legs, women are busting their butts off at the gym to get theirs to be like yours.

3. You could have awesome strength in your lower body

Your leg muscles are the biggest in your body, which means they might be (to some extent) thanks to those “thunder” thighs (no longer an awful playground insult but a real compliment).

Even if they aren’t, toning and tightening them pays off.

Additionally, with more muscle comes higher metabolism and an increase in fat burning.

And come on, who wouldn’t want to be good at running, squatting, dancing lifting, etc.? These are just a few perks of strong thicker thighs!

4. You are less likely to be at risk for heart diseases

Here’s why: fat accumulated in the butt and thighs is more difficult to shift than the fat surrounding the stomach, but it’s still better than having a pot belly, this is according to Oxford University researchers.

The risks of diabetes and heart disease increases when there is a dangerous amount of fat around the waist (visualize the shape of an apple).

5. Breaks down Sugar easily

The previously mentioned study also found that women with bigger thighs have healthier blood work, lower cholesterol are more likely to produce hormones to metabolize sugar.

6. You’ll experience less pain in old age

Researchers from the University of Iowa found that having stronger thigh muscles could help to protect women (not men!) against arthritic knee pains later on in life. Hurray!

7. You have a rather unique sense of style

Thicker Thighs

Even if you’re petite, tall or just average, having thick thighs usually means throwing in the towel when it comes to wearing the usual standard clothes found in major retail stores or making your tailor a favorite in your contacts.

You can’t help looking different from everyone else either way.

8. You are part of an awesome group

What do long distance runners, climbers, surfers, snowboarders all have in common? Bigger muscular thighs, obviously. They need powerful thighs to get across those finish lines successfully to take home medals.

Now that’s something to be proud of.

9. Thicker Thighs means Stronger core

Despite how thick your thighs are, fit, strong thighs mean a strong core therefore leading to a healthier spine and less risk of back injury.

10. You have more stamina on the dance floor

Take Beyoncé for example, have you seen her dance? Some credit goes to those gorgeous thighs she’s got.

So while your friends are tired and drained after a few hours of dancing, you are just getting started because strong thighs are more suited for all night dancing.

11. Your Phone is safe while on the toilet

Your phone has padded landing and won’t fall in the toilet if, say you drop it during a bathroom episode.

Alright, so this one is more on the playful side but seriously ,most of us use our phones during those private moments and a lot of us can testify that our laps failed to save our phones from the toilet (especially if we have thigh gaps).

So thumbs up for thick thighs!

Slender hips and slim, toned legs are envied by many women but it is possible to become too thin.

Minimal muscle mass on stick-thin legs doesn’t always look great and it can be a health risk too.

You may even become the subject of bullying and ridicule which can wreak havoc on your self esteem and self confidence.

While you may not be able to gain weight in specific areas in your body though, you can try to increase the muscle mass in and around your hips and legs, creating and fitter, fuller look.

How to Gain Weight in Your Hips and Thighs

Our bodies gain weight when we intake more calories than we burn. For you to gain some weight, an increased calorie count of 250 – 500 daily can work.

However, you don’t have the power to decide where that weight gets deposited. Genetically, the same tendencies will apply when it comes to weight loss and weight gain.

So your general body shape will remain the same, therefore if you have a fuller midsection or upper body with slimmer legs and hips, there will be the same consistencies with your proportions as you get larger.

Check Out: How To Get Bigger Hips Like A Goddess

It’s All About the Calories

The body uses calories as fuel or energy to carry out functions like blood circulation and respiration as well as all muscle activities.

Each time you consume more calories than your body “burns” for fuel, the body will store the excess in fat cells causing them to expand in size.

That being said, excess consumption of any food will increase thigh fat. Every 3,500 calorie surplus, your body gains roughly 1 pound of fat. This usually happens over weeks or months if you continuously consume more calories than your body needs.

In most cases, as girls grow past the age of eight, their bodies’ fat starts to increase more than that of boys.

During adolescence, the fat cell size increase in females is almost twice the males’.

Much of this gain is in the thighs, buttocks and pelvis.

As a skinny adolescent you don’t need to do anything to gain lower body weight if you have not hit puberty yet; more than likely it will happen naturally thanks to hormones.

Eating for thicker thighs

How To Get Thicker Thighs

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

Every woman here will definitely need to eat more protein if they wish to see growth in their butts. It’s a popular misconception that drinking protein shakes or eating more protein is just for bodybuilders.

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, etc)
  • 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! 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).


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.

Weight gain from high protein foods

When trying to gain weight, it’s best to aim for muscles than just fat. To build muscles though, there will need to be an increase in your caloric consumption along with targeted weight training at the gym.

If you consume 0.55 gram of protein per pound of your body’s weight daily, you will recover from the exercises and encourage muscle cell growth.

You can add a protein shake to your daily diet especially your very busy.

When adding calories to your diet, ensure that some of it comes from protein filled foods.

For example, at breakfast, replace butter with nut butter on your toast which adds about 7 grams of protein per 2 tablespoon; use a cup of milk to make your hot cereal instead of water which adds 8 grams of protein;

for 20 grams of protein add ½ cup of roasted light meat chicken to your salad or you can use 4 ounces of ground turkey cooked in marinara sauce or vegetable soup for 22 grams of protein.

For your snack rich in protein but provides calories, enjoy low-fat cheese, Greek yogurt or hard-boiled eggs.

Train, Tone and Tighten Your Hips and Thighs

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..

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.

The Best Workouts For Thicker Thighs

  • Keep pushing yourself to workout harder because muscle growth only occurs when you exert those muscles so their tiny fibers get torn to grow back bigger and stronger.
  • If you do workouts that your muscles are used to, then that process will not happen. Only when you push yourself until you feel that burn do your muscles respond by growing. If you take an intense approach to your workouts you will see improved results right away.
  • Be sure to challenge your muscles by using sufficient weights. For beginners, you can start your thigh building exercises without weights. If these are too easy for you then use barbells or dumbbell loaded with enough weights that you’ll want to stop after 10-15 reps.
  • It’s imperative to know the difference between pushing yourself to injury and pushing to the limit. I would recommend that if you are a beginner wanting to do strength training, consult or work with a personal trainer to learn more about your physical limits.
  • Use the right form always. If you are not using the right form and doing the work outs the right way, you will not reap the benefits of the exercise and may cause self injury. If you are unsure about the correct form for a particular exercise, watch videos online for demonstrations or consult a personal trainer.
  • Keep in mind that the burn should primarily be felt in your thighs. If you’re feeling it somewhere else, then you are probably using the wrong form and could be injuring a muscle or a joint.
  • You want to also ensure that you are not using too much weight to the point where it’s affecting your form. If the dumbbells are too heavy that you are not able to fully complete an exercise, your weight needs to be reduced.
  • Increase your reps and weight over time. As the weeks go by, your muscles will grow and start to get stronger . In order to make your thighs get thicker, you’ll need to increase the weight every couple weeks.

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 Until Solid Results Become Visible?

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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