Your thighs are made up of several muscles — the quadricep, hamstring, adductor, and abductor muscles. Working all of these muscles helps you get bigger thighs and gain weight in them. Gaining weight by gaining muscle is much easier than gaining fat because you can not gain fat in specific places, but you can gain muscle in specific areas.
How to gain weight in your thighs? Here are 5 ways. Follow me.
Way1: Regular Squats
To do a regular squat, put your feet slightly wider than shoulder width. Squat down, back straight, to where your knees are at 90-degree angles. To make this more difficult and make your thighs bigger, use a squat rack and add weight to the bar. The bar rests on the top of your shoulders, then you squat down. Return the bar to its original position. Do three sets of 10 reps.
Way2: Jumping Squats
To gain weight in your thighs without a machine, do jumping squats. Position your feet wider than your shoulders and dip down low into a squat. Then explode upward, jumping into the air. Land lightly on your feet, dipping back down. To make this exercise more difficult, hold a dumbbell in each hand. Do three sets of 10 reps.
Forward and reverse lunges work with the front and back of your thighs and help you gain weight in them. To do a lunge, stand up straight. Extend one far in front of you, bending the front knee to 90 degrees. The back leg is extended, and get your knee as close to the ground as possible. Then bring your back leg even with the front leg. Repeat the movement with the opposite leg. To do reverse lunges, stretch the leg back, instead of forward. Do three sets of 10 reps.
To do a deadlift, start standing straight up, knees slightly bent. Have two dumbbells on the floor in front of you. Reach down and take one in each hand. Look up, making your back and legs at a 90-degree angle. Lift your body all the way up to a standing position, then back down to a flat back position. Do three sets of 10 reps.
Way5: Leg Press
Use an incline leg press machine. You can adjust how much weight is put on this press, gradually increasing as you gain weight in your thighs. Place your feet hip-width apart on the platform. Push until your legs are nearly straight, knees slightly bent, then bring it back down to 90 degrees. Repeat this motion. Do three sets of 10 reps.