The three muscle groups that make up the legs are: Thigh biceps at the back of upper legs, quadriceps also known as frontal muscle of the thigh and also the calves which are on the lower leg. Working these three muscles will ensure that you get bigger thighs.
Thanks to Bill Pearl’s Keys to the inner Universe; we are able to get 50 pages with over 150 exercises that illustrate how you can define and develop your thighs.
The Squat
The squat has proven time and again to be the best exercise for those that would like to get bigger thighs. A lot of hard work is required and this is why most bodybuilders avoid the squat. You can do this using a Smith machine that is weight loaded or using barbells.
The weight is held at the shoulders or at the level of the chest and having elevated your heels float-loaded. Regardless of how you choose to perform the squat, always ensure that your legs are not locked out when you are in a straight position; failure to this will see the tension off the muscles.
You can also opt to use a bench so that you are able to gauge the distance going down or you can opt to go down until your back part touches your heel. The pointing position if your feet and knees spread is the one that will determine the kind of muscles you are working on your thighs.
The following squats can be performed for bigger thighs and have 10reps three sets:
- Barbell Squat: Using a squat rack, weights and Olympic bar elevate your feet then squat until your feet become parallel to the floor and do 10 reps.
- Wide stance barbell squat: Spread your leg widely and elevate your heels, squat your pointed out heels to work your inner thighs.
- Hack Squat: Elevate your heels then hold the barbell at your buttocks then squat until the weight is nearly touching the floor.
Leg Press
- Leg Press machine: Sit inside the machine then ensure that your feet are placed properly on the foot pad depending on which part of the thigh you would like to work.
- Decline Leg pres machine: While seated in the machine, the placement of the foot will change the portion of the thigh being worked on. The buttocks will also be worked on should you go deep enough.
- Leg extension machine: Leg extensions work the lower, inner and outer thigh going down up to the knees.
- Thigh Curls: With the use of a machine for thigh curling, you can perform curls to build the biceps muscles of the thighs.
- Adductor and Abductor Machines: These machines work the hip flexors and the inner thighs. How your muscles develop is important when it comes to the look of your thighs. If you are unable to access thee machines, then a pulley and cable machine will do just fine.
- Dumbbell Lunges: This is used in the building of the thigh muscles at the rear. They are also suitable for the flexibility of the body and also the hips.