{"id":10559,"date":"2023-02-20T14:46:12","date_gmt":"2023-02-20T14:46:12","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=10559"},"modified":"2023-02-20T14:57:44","modified_gmt":"2023-02-20T14:57:44","slug":"how-to-get-thicker-thighs","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-get-thicker-thighs\/","title":{"rendered":"How to get thicker thighs: 5 game-changing leg workouts"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you&rsquo;re looking to build stronger, thicker thighs, then you may be wanting to know how to get thicker thighs.<\/p>\n\n\n\n<p>Our bodies come in different shapes and sizes &ndash; this applies to our thighs as well.&nbsp;<\/p>\n\n\n\n<p>Your thighs and body in general will look different to someone else&rsquo;s &ndash; after all it is what makes us all unique!<\/p>\n\n\n\n<p>Arguably, strong and defined thighs are an indicator of strength and time spent at the gym.<\/p>\n\n\n\n<p>There&rsquo;s no doubt that a pair of &lsquo;thicc&rsquo; thighs can add a lot to your physique &ndash; but what exactly are the advantages of having thick thighs? And how do you get bigger, thicker thighs?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is the thigh?<\/li>\n\n\n\n<li>What are the muscles in the thighs?<\/li>\n\n\n\n<li>What influences thigh size?<\/li>\n\n\n\n<li>What are the benefits of having bigger thighs?<\/li>\n\n\n\n<li>What is the perfect thigh size?<\/li>\n\n\n\n<li>How to measure your thighs<\/li>\n\n\n\n<li>How to get thicker thighs<\/li>\n\n\n\n<li>5 leg workouts to increase thigh size<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-533x1024.png\" alt=\"how to get thicker thighs\" class=\"wp-image-10561\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to get thicker thighs\" class=\"wp-image-10561 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/HOW-TO-GET-THICKER-THIGHS.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the thigh?<\/strong><\/h2>\n\n\n\n<p>The thigh is the upper leg area that sits between the hip and knee joint.<\/p>\n\n\n\n<p>There is a single bone in the thigh called the femur, which is split into three main segments:<\/p>\n\n\n\n<ul>\n<li><strong>Proximal end<\/strong> &ndash; the attachment sites for the hips, pelvis and thigh<\/li>\n\n\n\n<li><strong>Shaft<\/strong> &ndash; the cylindrical shaft of the femur<\/li>\n\n\n\n<li><strong>Distal end <\/strong>&ndash; the attachment site to the knee<\/li>\n<\/ul>\n\n\n\n<p>The thigh bears a lot of the load of your body weight when you&rsquo;re standing upright.&nbsp;<\/p>\n\n\n\n<p>It contains many muscles and nerves, as well as fat and connective tissue.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/\" data-type=\"post\" data-id=\"10306\">Does running build leg muscle? 4 leg workouts for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the muscles in the thighs?<\/strong><\/h2>\n\n\n\n<p>The main three muscles that are found in the thigh are:<\/p>\n\n\n\n<ul>\n<li>Adductors in the inside of the thigh<\/li>\n\n\n\n<li>Hamstrings in the back of the thigh<\/li>\n\n\n\n<li>Quadriceps in the front of the thigh<\/li>\n<\/ul>\n\n\n\n<p>The quads and hamstrings work together to straighten and bend the leg and knee.<\/p>\n\n\n\n<p>Whereas the adductor muscles pull the legs together inward towards each other.&nbsp;<\/p>\n\n\n\n<p>The glutes &ndash; although technically in the buttocks &ndash; work closely with your thigh muscles to help with hip abduction and extension.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/heavy-legs-when-running\/\" data-type=\"post\" data-id=\"4128\">Heavy legs when running: 9 causes + how to prevent it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-683x1024.png\" alt=\"how to get thicker thighs\" class=\"wp-image-10563\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-683x1024.png.webp\" alt=\"how to get thicker thighs\" class=\"wp-image-10563 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What influences thigh size?<\/strong><\/h2>\n\n\n\n<p>Your thigh structure is determined by the following factors:<\/p>\n\n\n\n<ul>\n<li>Your bone structure<\/li>\n\n\n\n<li>The distribution of body fat in your thighs and buttocks<\/li>\n\n\n\n<li>The distribution of muscle mass in your thighs and buttocks<\/li>\n\n\n\n<li>Your hormone levels<\/li>\n<\/ul>\n\n\n\n<p>As we explained above, the thigh contains several muscles which allow your lower body to bend, rotate and flex.<\/p>\n\n\n\n<p>These muscles also help to keep your hips and legs aligned and balanced.&nbsp;<\/p>\n\n\n\n<p>Thigh muscles attach to the thigh bone (femur) with tendons. The femur is the largest and strongest bone in the human body.<\/p>\n\n\n\n<p>The amount of fat and muscle mass in your thighs will depend on your genetics and hormone levels.<\/p>\n\n\n\n<p>Depending on your body type, you may or may not store more fat in and muscle in your thighs and buttocks compared to other areas of your body.<\/p>\n\n\n\n<ul>\n<li><strong>If you are pear-shaped<\/strong>, you will likely store more fat in your thighs and buttocks.<\/li>\n\n\n\n<li><strong>If you are apple-shaped<\/strong>, you will store more fat in your abdomen and stomach.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>You cannot choose where you store fat in your body, but you can determine the size of your thigh muscles by building muscle through diet and exercise.&nbsp;<\/p>\n\n\n\n<p>When it comes to hormones, if you have higher estrogen levels, you will likely store more fat in your thighs and buttocks.&nbsp;<\/p>\n\n\n\n<p>This is because estrogen increases fat storage overall, especially in the upper arms, buttocks and thighs.<\/p>\n\n\n\n<p>Estrogens are groups of hormones that play a key role in reproductive development and&nbsp; regulating the menstrual cycle in women.&nbsp;<\/p>\n\n\n\n<p>In addition, they affect the urinary tract, heart and blood vessels, bones, breasts, skin, hair, pelvic muscles and the brain.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">The ultimate 30 day strength training plan for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of having bigger thighs?<\/strong><\/h2>\n\n\n\n<p>There have been various studies that have looked at the link between larger thighs and general health and wellbeing.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.bmj.com\/content\/339\/bmj.b3292.full\" target=\"_blank\" rel=\"noopener\">2009 study<\/a>, a low thigh circumference seems to be associated with an increased risk of developing heart disease or premature death.<\/p>\n\n\n\n<p>The study adds that thigh size may help doctors to early identify an increased risk of premature death.&nbsp;<\/p>\n\n\n\n<p>Before you get worried and hit the gym every day, it&rsquo;s important to note that the study was conducted on a small group of participants and requires further research and exploration.&nbsp;<\/p>\n\n\n\n<p>Interestingly, some other <a href=\"https:\/\/healthabc.nia.nih.gov\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown the links between leg power, cognitive function and IQ.<\/p>\n\n\n\n<p>This means that stronger legs can lower the risk of cognitive diseases like dementia and Alzheimer&rsquo;s disease.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/glute-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"4070\">7 of the best glute strength exercises for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-683x1024.png\" alt=\"how to get thicker thighs\" class=\"wp-image-10564\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-683x1024.png.webp\" alt=\"how to get thicker thighs\" class=\"wp-image-10564 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the perfect thigh size?<\/strong><\/h2>\n\n\n\n<p>Thigh size is dependent on a variety of factors, including your age, gender, genetics and fitness goals &ndash; so there really isn&rsquo;t a perfect thigh size.<\/p>\n\n\n\n<p>Some people prefer thin legs while others prefer thicker legs and heavily defined muscles.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.cdc.gov\/nchs\/data\/nhsr\/nhsr010.pdf\" target=\"_blank\" rel=\"noopener\">Anthropometric reference data<\/a> exists from the Centre for Disease Control (CDC) which tells us what mid-thigh circumference should be in accordance with age.&nbsp;<\/p>\n\n\n\n<p>Whilst we can&rsquo;t give you exact thigh size measurements, this data provides a good indication of thigh size in both males and females.&nbsp;<\/p>\n\n\n\n<p>Here are the statistics for females aged 20 years of age and older:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Mean thigh size<\/strong><\/td><td><strong>Thigh size range<\/strong><\/td><\/tr><tr><td>20-29 years old<\/td><td>52.9cm<\/td><td>42.2cm &ndash; 69.1cm<\/td><\/tr><tr><td>30-39 years old<\/td><td>54.2cm<\/td><td>44.0cm &ndash; 68.8cm<\/td><\/tr><tr><td>40-49 years old<\/td><td>54.4cm<\/td><td>43.7cm &ndash; 70.2cm<\/td><\/tr><tr><td>50-59 years old<\/td><td>53.2cm<\/td><td>43.1cm &ndash; 66.0cm<\/td><\/tr><tr><td>60-69 years old<\/td><td>52.2cm<\/td><td>40.2cm &ndash; 62.0cm<\/td><\/tr><tr><td>70-79 years old<\/td><td>49.6cm<\/td><td>40.2cm &ndash; 62.0cm<\/td><\/tr><tr><td>80 years and over<\/td><td>47.5cm<\/td><td>38.2cm &ndash; 56.8cm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Here are the statistics for males aged 20 years of age and older:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Mean thigh size<\/strong><\/td><td><strong>Thigh size range<\/strong><\/td><\/tr><tr><td>20-29 years old<\/td><td>55.1cm<\/td><td>45.4cm &ndash; 68.6cm<\/td><\/tr><tr><td>30-39 years old<\/td><td>55.1cm<\/td><td>46.7cm &ndash; 65.0cm<\/td><\/tr><tr><td>40-49 years old<\/td><td>55.0cm<\/td><td>46.8cm &ndash; 65.0cm<\/td><\/tr><tr><td>50-59 years old<\/td><td>53.2cm<\/td><td>44.4cm &ndash; 63.1cm<\/td><\/tr><tr><td>60-69 years old<\/td><td>51.9cm<\/td><td>43.7cm &ndash; 60.9cm<\/td><\/tr><tr><td>70-79 years old<\/td><td>50.0cm<\/td><td>42.7cm &ndash; 58.5cm<\/td><\/tr><tr><td>80 years and over<\/td><td>46.6cm<\/td><td>39.5cm &ndash; 54.2cm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"3122\">6 simple strength exercises for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to measure your thighs<\/strong><\/h2>\n\n\n\n<p>Now you know more about the ideal thigh size, here are steps that show you how to measure your thigh size.<\/p>\n\n\n\n<p>All you need is a tape measure!<\/p>\n\n\n\n<ol>\n<li>Stand up straight in a relaxed position and make sure your weight is distributed evenly across both feet.<\/li>\n\n\n\n<li>Find the mid-point between your hip and knee &ndash; this is the point between your hip bone and top of your knee bone.&nbsp;<\/li>\n\n\n\n<li>Wrap the measuring tape around this mid-point and check the measurement.&nbsp;<\/li>\n\n\n\n<li>Take the measurement twice to check that it&rsquo;s accurate.&nbsp;<\/li>\n<\/ol>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/weightlifting-for-runners\/\" data-type=\"post\" data-id=\"1302\">Weightlifting for runners: 5 reasons to take up weightlifting as a runner<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Thigh size Q&amp;A<\/strong><\/h2>\n\n\n\n<p><strong>Q: Can the bone and muscle in your thighs affect how you perform certain exercises?<\/strong><\/p>\n\n\n\n<p>A: The femur length can affect how you perform certain exercises like squats and deadlifts.<\/p>\n\n\n\n<p>According to strength and conditioning coach <a href=\"https:\/\/bretcontreras.com\/how-femur-length-effects-squat-mechanics\/\" target=\"_blank\" rel=\"noopener\">Brett Contreras<\/a>, squat mechanics are highly influenced by anatomy and anthropometry.&nbsp;<\/p>\n\n\n\n<p>Your torso and femur proportions will affect your squat form:<\/p>\n\n\n\n<ul>\n<li>If you have a <strong>shorter femur bone<\/strong>, you will find it easier to stay upright and go deeper when squatting.<\/li>\n\n\n\n<li>If you have a <strong>longer femur bone<\/strong>, you will have a greater forward lean when you squat and go just below parallel.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p><strong>Q: Can you get thicker thighs without exercise?<\/strong><\/p>\n\n\n\n<p>A: As we explain later in this guide, <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a> is key to build muscle.<\/p>\n\n\n\n<p>However, there are ways you can get thicker thighs without exercise, as long as you move and work your muscles in different ways. <\/p>\n\n\n\n<p>For example, instead of going to the gym for a leg workout, you could go for a walk, do some gardening, ride your bike or play with your kids.<\/p>\n\n\n\n<p>Arguably, a demanding play session with your kids involves a lot of squatting and lifting and can be just as intense as a leg workout!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-pain-after-running\/\" data-type=\"post\" data-id=\"8341\">Hip pain after running: 8 causes + how to fix it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-683x1024.png\" alt=\"how to get thicker thighs\" class=\"wp-image-10565\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-683x1024.png.webp\" alt=\"how to get thicker thighs\" class=\"wp-image-10565 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to get thicker thighs<\/strong><\/h2>\n\n\n\n<p>How to get thicker thighs?<\/p>\n\n\n\n<p>This comes down to two key things: eating right and <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\" data-type=\"post\" data-id=\"2692\">strength training<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>#1 Eat right<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re looking to get bigger, thick thighs, then the first thing you&rsquo;ll want to address is your diet and calorie intake.<\/p>\n\n\n\n<p>You&rsquo;ll need to eat a calorie surplus &ndash; that is eating more calories than you burn through movement and exercise &ndash; in order to increase the size of your thighs.<\/p>\n\n\n\n<p>You may remember earlier in this guide we told you that you cannot govern how and where your body stores fat.<\/p>\n\n\n\n<p>Like it or not, your genetics will determine where you store fat &ndash; including in your thighs.<\/p>\n\n\n\n<p>But before you reach for the next carb-rich meal, it&rsquo;s important you get enough <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">protein<\/a> each day.&nbsp;<\/p>\n\n\n\n<p>The general recommendation is to consume between 0.6 &ndash; 0.9 grams of protein per pound per day.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s important to note that no single food or meal will help you get bigger thighs &ndash; instead you should focus on eating a calorie surplus each day by eating healthy, wholefoods.<\/p>\n\n\n\n<p>This means avoiding foods that are highly processed or high in refined carbs and sugar.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Strength train<\/strong><\/p>\n\n\n\n<p>Along with your diet, you need to be doing <a href=\"https:\/\/www.runwithcaroline.com\/simple-strength-exercises-for-runners\/\" data-type=\"post\" data-id=\"3122\">strength training exercises<\/a> in order to increase the size of your thigh muscles.<\/p>\n\n\n\n<p>These strength training exercises should target the muscles in your thighs &ndash; that is your hamstrings, quadriceps and adductors as well as your glutes.&nbsp;<\/p>\n\n\n\n<p>You should aim to do at least 2 to 3 strength training workouts per week to really see results.<\/p>\n\n\n\n<p>In addition to this, you should use the principles of progressive overload in order to promote muscle growth.&nbsp;<\/p>\n\n\n\n<p>If you do the same workout over and over and use the same amount of weight every time you will unlikely see any progress.<\/p>\n\n\n\n<p>And remember, your ability to increase muscle mass is highly dependent on your genetics &ndash; so your results won&rsquo;t necessarily be the same as someone else&rsquo;s.&nbsp;<\/p>\n\n\n\n<p>Thighs come in all shapes and sizes! The key is to appreciate function over aesthetic.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Drink enough water<\/strong><\/p>\n\n\n\n<p>Your muscles are made up of about 80% water.<\/p>\n\n\n\n<p>Dehydration can impair your ability to gain muscle, so it&rsquo;s important you stay hydrated, especially when you have a demanding training routine.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/hip-flexor-stretches-for-runners\/\" data-type=\"post\" data-id=\"3288\">5 dynamic hip flexor stretches for runners + how to do them<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-683x1024.png\" alt=\"how to get thicker thighs\" class=\"wp-image-10562\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-683x1024.png.webp\" alt=\"how to get thicker thighs\" class=\"wp-image-10562 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/how-to-get-thicker-thighs-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 leg workouts to increase thigh size<\/strong><\/h2>\n\n\n\n<p>Here are 5 leg workouts to increase thigh size.&nbsp;<\/p>\n\n\n\n<p>When performing these exercises, it&rsquo;s important you follow the principles of progressive overload &ndash; as explained earlier &ndash; to really see results in muscle growth.<\/p>\n\n\n\n<p>So, for example, in week 1 you could perform 10 reps at one weight. Then in the next week, you could perform 12 reps but increase the weight.<\/p>\n\n\n\n<p><strong>Workout 1: Bodyweight leg workout<\/strong><\/p>\n\n\n\n<p>In this workout you&rsquo;ll be using your own bodyweight as the resistance. As such, this workout is great for beginners.&nbsp;<\/p>\n\n\n\n<p>Perform 2-3 sets of 8-12 reps using your own bodyweight.&nbsp;<\/p>\n\n\n\n<ul>\n<li>Air squat<\/li>\n\n\n\n<li>Forward lunge<\/li>\n\n\n\n<li>Lateral lunge<\/li>\n\n\n\n<li>Bulgarian split squat<\/li>\n\n\n\n<li>Reverse lunge<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 2: Dumbbell leg workout<\/strong><\/p>\n\n\n\n<p>In this workout you&rsquo;ll be using a dumbbell as the resistance.<\/p>\n\n\n\n<p>When it comes to weight, we recommend you pick a weight that you are comfortable with &ndash; typically between 4kg to 8kg.&nbsp;<\/p>\n\n\n\n<p>Perform 2-3 sets of 8-12 reps.<\/p>\n\n\n\n<ul>\n<li>Goblet squat<\/li>\n\n\n\n<li>Forward dumbbell lunge<\/li>\n\n\n\n<li>Romanian deadlift with dumbbells<\/li>\n\n\n\n<li>Bulgarian split squat with dumbbells<\/li>\n\n\n\n<li>Dumbbell step up<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 3: Barbell leg workout<\/strong><\/p>\n\n\n\n<p>In this workout you&rsquo;ll be using a barbell.&nbsp;<\/p>\n\n\n\n<p>While barbells are traditionally used to work the arms and chest, they are great for the legs too.<\/p>\n\n\n\n<p>Again, when it comes to weight, only use a barbell weight that you are comfortable using.&nbsp;<\/p>\n\n\n\n<p>Perform 2-3 sets of 8-12 reps.<\/p>\n\n\n\n<ul>\n<li>Barbell squat<\/li>\n\n\n\n<li>Barbell deadlift<\/li>\n\n\n\n<li>Walking lunges with barbell<\/li>\n\n\n\n<li>Good mornings<\/li>\n\n\n\n<li>Barbell glute bridge<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 4: Plyometric leg workout<\/strong><\/p>\n\n\n\n<p>A plyometric workout involves exercises in which muscles exert maximum force in short intervals.&nbsp;<\/p>\n\n\n\n<p>The goal of a plyometric workout is to increase power and improve performance.<\/p>\n\n\n\n<p>Perform 2-3 sets of 8-12 reps.<\/p>\n\n\n\n<ul>\n<li>Front box jumps<\/li>\n\n\n\n<li>Side box jumps<\/li>\n\n\n\n<li>Scissor jumps<\/li>\n\n\n\n<li>Lateral skater jumps<\/li>\n\n\n\n<li>Weighted lateral jumps<\/li>\n<\/ul>\n\n\n\n<p><strong>Workout 5: Cardio leg workout<\/strong><\/p>\n\n\n\n<p>Whilst it&rsquo;s true strength training exercises should be the focus of your workouts, there are also cardio exercises that you can do to increase leg power and muscle size.<\/p>\n\n\n\n<p>The key is to challenge your muscles in different ways by turning up the tension.&nbsp;<\/p>\n\n\n\n<p>This could either be selecting a demanding workout or increasing the resistance of the machine.&nbsp;<\/p>\n\n\n\n<ul>\n<li>10 minutes stationary cycle<\/li>\n\n\n\n<li>10 minutes stair climbing<\/li>\n\n\n\n<li>10 minutes treadmill running<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-build-leg-muscle\/\" data-type=\"post\" data-id=\"10306\">Does running build leg muscle? 4 leg workouts for runners<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;re looking to build stronger, thicker thighs, then you may be wanting to know how to get thicker thighs. Our bodies come in different shapes and sizes &ndash; this applies to our thighs as well.&nbsp; Your thighs and body in general will look different to someone else&rsquo;s &ndash; after all it is what makes &hellip;<\/p>\n","protected":false},"author":1,"featured_media":10566,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[28],"tags":[100,85],"mv":{"thumbnail_id":10566,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/02\/blog-post-93-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10559"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=10559"}],"version-history":[{"count":11,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10559\/revisions"}],"predecessor-version":[{"id":10579,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/10559\/revisions\/10579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/10566"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=10559"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=10559"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=10559"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}