How to build thigh muscles

Now is an era where thinness is beautiful. Both men and women pursue a slim and fit body. Fitness training is a way to improve your body shape. However, muscles in some places are not easy to be trained. If they are allowed to continue to grow, it will affect the beauty of the overall body shape. Therefore, we need to do some specific movements to train these muscles. So how can we train the thigh muscles?

1. Do squat training. This is a classic thigh-strengthening exercise that works your hamstrings and front quadriceps. If it’s not in your regular training now, make it a regular practice right away. Squats can be performed without weights or with a barbell or dumbbells to make them more difficult.

Stand upright with feet slightly wider than shoulder width apart. Toes facing forward. Don't stiffen your knees.

If you're using dumbbells, hold them in both hands in front of your ribs. Keep squatting, placing the dumbbells on your heels rather than on the balls of your feet. Bend your knees and lean your hips back and down, as if you were sitting in a chair, until your thighs are parallel to the ground. Then slowly return to a standing position. Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Perform this exercise 3-5 times a week to develop strong thighs.

2. Do lunge training. This is another classic thigh exercise that can be done with two dumbbells for added intensity. Lunges also help to strengthen your calves. Here’s how you can do lunges:

Stand with dumbbells at your sides.

One foot takes a big step forward.

As you step forward, bend your other knee until it's almost touching the ground.

Stand up and return to the starting position, then step forward with your other foot and repeat the exercise.

Repeat this process 15 times in a row, rest for a while, and then do it 2 more times. Perform this exercise 3-5 times a week to develop strong thighs.

3. Do straight-leg deadlift training. This exercise is designed to stretch your hamstrings. To do this exercise you will need two dumbbells, a balance ball, or a barbell of a weight that you can lift 10 times in a row.

Stand with your feet shoulder-width apart. The weights you use should be placed in front of your body.

Bend over and hold the weights. Do not bend your knees; your knees should be straight.

Straighten your back while lifting the weight.

Bend over again and lower the weight back to the ground.

Repeat ten times, then rest and do two more sets.

4. Do leg press training. You'll need a machine to do this workout, but the results are worth the gym expense. The leg press machine allows you to adjust the weight you use, so you can increase the weight as your leg muscles become stronger.

Sit on the back of the leg press machine with your feet on the pedals. Your knees should be bent. You can hold onto the handles to keep yourself steady.

Use your feet to push the pedals. Push the machine to lift the weight. You should be able to feel it in your thighs. Repeat 15 times, then rest and do two more sets.