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How to Get Bigger Legs for Females (Thigh Workouts + Meal Plan) Get Bigger & Thicker Thighs

If you have a goal to get bigger and thicker thighs, or you are looking for how to increase thighs size at home; this post will help you get there. This will show How to Get Bigger Legs for Females at home.

The thing is you can use a 10-minute bigger thigh workout session to achieve your aim. ย This thicker thigh workout session comprises of 4 leg exercises at home without weights starting out. the

I will also share with you what foods make your thighs bigger and a meal plan. (see this article on 30 Day Hourglass Figure Workout at Home Free Program) The post takes you through a 30-day challenge that helps get an hourglass figure building up your glute and legs while sliming down your midsection.

So, if you desire to have a slim plump shape, that you would love to flaunt in a beach with attractive thick thighs, without flabby fats sticking around, we will show you how you can get it with 10-minute bigger thigh workout sessions.

This bigger thigh workout sessions will without fail fire up the thigh muscles to grow.

Furthermore, when you do workouts targeted at the thigh muscles, it is easy to get results that you can see quickly.

Other articles related this post on how to get bigger calves for skinny legs are:ย  How to Lose Thigh fat

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How to get bigger calves for skinny legs

So this article is focused on building your entire leg but if you like to see tips on how to get bigger calves for skinny legs only then make sure to watch this video above on how to get bigger calves for skinny legs and ankles.

And after you can continue reading for additional tips below on how to get bigger legs for females

How to Get Bigger Legs for Females (Thigh Workouts Method) how to get bigger legs at home

To build up your legs and thighs you need a combination of specific legs exercises and the proper nutrient which I will briefly talk about soon to see any size increase. This post gives a more detailed list of food that goes the thighs and bum, you might have to check it out.

How to Increase Thighs Size at Home + Thicker Thigh Workout

One of the key components to building muscle with exercises is what is called progressive overload. This process requires you to gradually increase the workout load on a particular muscle you are trying to grow.

So what this means is that you want keep challenging the muscle by either increasing the number of reps and set of this routine.

Or by lifting heavy weight on a workout routine for specific move targeting the body part you are growing.

For example, if your started working out and you could only perform 10reps of 2 sets bodyweight lunge within your first 2weeks or 1 or 2 months.

Progressive overload requires you to try and push yourself beyond 10reps of 2sets to 12 or 4reps or 2 or 3 sets within the same 2weeks or 1 or 2 months or so.

Then you want start using with weights like dumbbell or barbell or better still hit the gym to get access to lots leg workout machine.

Talk of using a weight you also need to keep increasing the weight slowly while maintaining a proper form.

And you will need to keep progressing your training for your thighs get bigger.

I have below the perfect leg exercises for bigger thighs you can progress your training with.

But before we get to the exercises for bigger thighs lets first look at what foods makes your thighs bigger.

What foods make your thighs bigger?

So if you are at how to get bigger legs for females, you will definitely need a balanced and healthy meal to build your thigh muscle. The first in the list is protein, followed by carbs and fat, then fruits and veggies. You might also want to see this detailed a guide of food for building both thighs, calves and ankle.

Then your want to also have fruits and vegies in your daily meal. I have included a meal plan for you in this post.

To get quick results, you must maintain the workout plan we are going to show you in this post and eat a proper diet.

If you need more food option to pick from, please see this complete list of what to eat and a breakdown of all the class of food you need to build bigger thighs.

Let us start with the workout.

How to get bigger legs for females


This thicker thigh workout plan is simple. You must do 4 distinct workouts that target the quad muscles at every exercise session. Your aim is to hit the main group of muscles located in your thighs like the Quadriceps Femoris. This muscle is on the front of your thigh and resembles four heads.

In addition, you will also exercise the hamstring muscles to improve the beauty of your thighs.

The workout plan to grow your thigh muscles begins with your body weight. So, until you start getting some resistance as your muscles toughen and get used to your usual body weight, that is when you will have to increase the weight to force growth.

From now on in this bigger thigh workout, we will need a pair of dumbbells in the range of 25 to 35 pounds to stimulate the growth of your thigh muscles.


In addition, to do the workout perfectly you will need a guide. Here is a detail plan and analysis of what you must do in each workout sessions:


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Deep Squat Pulses is derived from the well-known lower body squat workout.  As you do this, procedure, it will work at once on all your lower body muscles although your thigh muscle, which is the target, will bear extra pressure.

How To Do Deep Squat Pulses Exercises for Bigger Thighs?

  • Begin with an open posture like that in the image labeled A. Bend your thighs a little bit, but donโ€™t go so low and stay in an angled stance.
  • Next, start going down slowly as if you want to touch the mat with your glutes and hold it right there for a second.
  • After doing that move, go back to the original position and do it again for the number of times you have allotted for that squat procedure.


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To do this workout you will need a pair of dumbbells.

You would recall that we told you earlier that as your body becomes tougher; your bodyweight will need extra pressure to make it grow.  

So, to fire up the thigh muscles and create the required push, we must add weights to this routine.

How To Do Shoulder Dumbbell Squat Exercises for Bigger Thighs

  • Begin by standing shoulder-width apart as in position A, carrying two dumbbells raised to your shoulders.
  • Next, begin to gradually bring your body lower until your thighs become parallel to the mat.
  • So, after waiting on that posture for 1 second, gradually go back to the initial position and do it again.


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Squat throws is not a popular workout procedure. However, it is derived from the Squat with a little change.

This squat routine will put your upper body to the task as the movements will work on your quads.

As you know for the muscles to grow, you must put them through tough stress routines to create tension in targeted muscle leading to growth.

To do this workout, add a 20-pound dumbbell, to increase the resistance on your muscles.

How To Do It Squat Throws Exercises for Bigger Thighs?

  • Move into the squat posture you in position with your fingers touching the mat.
  • Gradually, lift your body up and swing two of your hands forward as if you want to throw something to the back.
  • Hold the dumbbell tight and keep your arm in a straight line during this routine.


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This is one of the killer leg workout that you can do this lunge kick with any of your foot. It does not matter the one you start this procedure with.

How To Do This Thicker Thigh Workout

  • Begin by placing your hands on your waist
  • Next, do a reverse lunge like those ones in the images above.
  • Stay in that pose for a second, then, lift your foot and kick in front of you, then return to the posture as you see in the image labeled B and do it again.
  • Make sure you do the needed number of sets for each leg.


To get the best out of this workout session, you should repeat the procedures consistently.

So, if you have enough time, then you can repeat the whole routine for a minimum of 2 or 3 times.

When you do that, it will give you a better result as your muscle gets the highest level of hypertrophy that sets your thighs on fire.


workout Frequency is very essential when looking are how to get bigger calves for skinny legs as a female because you can under the train and as well over train your legs and render all you effort counterproductive.

That is why it is important we set the workout frequency for you so that you donโ€™t overwork your thigh muscles.

Therefore, you can work on your thighs for 2 to 3 times weekly. Furthermore, you should also know that your thigh has one of the highest numbers of muscles in the body.  So, you must give it time to rest to get the maximum muscle growth.


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Workout alone will not give you the attractive thicker thighs that you need. So you need to have a good diet plan and eat nutritious food. Here is a guide. Like we said earlier to grow your thigh muscles you must have excess calories which means you must have or eat more calories than you lose or burn daily.

Many people fail because they put 100 percent on their workout and 50 percent on their diet plan. To get the fastest results you must watch what you eat. Therefore, you need to eat the right nutrition at least 90 percent of the time.

To enable you to get it right, we have prepared a one-week meal plan to help you build your muscles. Use this meal plan to guide you to grow both your glutes or thighs muscle. see the meal plan below.

How to Get Bigger Legs for Females Sample Meal Plan

Bigger Thighs Plan
BREAKFAST / PRE-WORKOUT Oatmeal & Milk ยผ  Oatmeal 1tbsp Honeyยฝ cup Low fat Fresh Cow Milk3 tbsp. Soy powder
Snack 1 Apple5- 6 oz Yogurt
  LUNCH Vegetable soup, Wheat + Meat ยฝ cup wheat (swallow)3 oz Lean Red Meat Small  bowl of soup  
SNACK   Red or Green Apple  
DINNER Sweet potato, Chicken + Salad 6 oz Sweet potato 4 oz. Chicken 2 tbsp. Vegetable Oil Stew includes: Tomato, Fresh Pepper, Onions, Maggi, salt, ยฝ Plate Salad of Cabbage, Carrot, cucumber, fresh tomato & green pepper   
SNACK Cucumber+ groundnut    Optional

FAQ on how to get bigger calves for skinny legs

Do Squats Make Your Thighs Bigger?

We can answer a big yes to that question. Squats grow your thighs fast. In addition, we know for a fact that squats focus and stimulate your thigh muscles quicker, more than it does for the glutes.

You should not misunderstand what we just said. Squats can still make your glutes to grow. However, squats do not have a unique process of targeting your glutes to give it the highest growth possible.

But that is not the case with the thigh muscle group.

For the thigh muscle, Squats are the best way to build it. You can also notice that the workout routines we explored in this post to grow your thighs are mostly squats.

So, to increase resistance we added weights to the workout routines which will surely grow your thigh muscles if you eat good nutrition and do the routines regularly.

What is the number  killer leg workout  large thighs?

There are so many killer leg workout for large thighs but my favorite is Lunges and this is because it is a very targeted compound move that works on all different leg connecting muscles, making it one move that quickly grows the entire legs.

When I say the entire leg, I also mean even your ankles, calves, quads, side glute, butt, and hamstrings.

Isn’t that is great?

How to Get Thicker Thighs and Hips in a Week?

So I always get ladies who ask me about how to get thicker thighs and hips in a week and here is my response.

Eat healthy on a calorie surplus, then pick a minimum of 4 thicker thighs exercises like the ones above.

Add 3 to 5 hips exercises to the routine and perform all moves for 10 to 25 reps per day for every other day within the week. here are a side hips muscle exercises to pick from. And to even facilitate the process more drink protein supplements for muscle gain


In this post, we showed you how to get bigger thighs, start immediately to put the plan to work. But you must do your workout consistently and eat highly nutritious food to succeed in this goal.

In addition, when 25 to 35 dumbbell weight becomes too light for you, increase it to a range of 40 to 45 to keep up the resistance on your thigh muscles and force them to grow to any size that you want. this is basically how to get bigger legs for females

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