How to Get Big Thigh Muscles
Your thighs include some of the largest muscles in your body. They contain a variety of muscles that allow knee flexion and extension as well as leg acceleration and deceleration. The two primary muscle groups are quadriceps muscles and hamstring muscles. You must work both the quadriceps and hamstrings to obtain big, powerful thighs. Strong thighs can improve strength, performance and healthy joints. You can obtain muscular thighs by incorporating exercises such as squats, deadlifts and lunges.
Instructions
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Work your quadriceps by performing barbell squats. Stand with your feet shoulder-width apart, toes pointing forward with your knees above your second and third toes. Rest the barbell with the desired weight plates on your shoulders, behind the neck with your hands grasping the bar slightly wider than shoulder-width. Slowly squat down by bending your knees and flexing your hips as you keep your chest up with a contracted core. When you reach parallel with your thigh, push through your heels to a neutral position as you contract your glutes at the top.
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Train your hamstrings by performing a deadlift. Start with the barbell on the ground close to your body. Stand with your feet shoulder-width apart, toes pointing forward with your knees above your second and third toes. Grab the bar with your hands shoulder-width apart and have a slight bend of the knee. Keep your chest up, stick your butt out, arch your back and retract your shoulders. Lift the bar by extending hips and knees to full extension. Slowly return and repeat.
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Perform lunges to improve your quadriceps and glutes. Grasp a pair of dumbbells relative to your strength and keep them at the sides of your body. Take a big step forward with your leg you wish to work out with and maintain balance. Lower your body through knee and hip flexion of your front leg until your rear leg's knee is almost in contact with the floor. Push through your forward leg's heel to return to your original standing position by forcibly extending your hip and knee forward. Repeat as desired. Be sure to switch legs.
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Tips & Warnings
Stretch and warm-up thoroughly before beginning your exercise routine.
Use a spotter to make sure you have good form and to provide assistance if needed.
Perform a practice round for each exercise using bodyweight before adding a weight variable into the exercise.
Lower the weight if you cannot perform an exercise with 100 percent form.
References
Resources
- Photo Credit sexy woman exercising image by MAXFX from Fotolia.com
