How To Get Bigger Hips and Thighs: Guide to Workouts, & Nutrition

How To Get Bigger Thighs And Hips: Workout, Supplements, And Nutrition
Written by Tracy

Everyone has their reasons for getting to the gym, and typically, it’s not just for their health.

Although it’s great to be concerned about your physical wellbeing, another reason people hit the gym is to get a step closer to the body they want - that is wider hips and thicker thighs.

As you can probably guess, the key to getting thicker thighs and hips is exercising and getting in more calories than you burn each day, or a caloric surplus. For many of us, though, even this isn’t enough.

Genetics have a major effect on your ability to gain weight in certain areas, and sometimes your body type isn’t conducive to thick thighs and hips. This is where dietary products comes in.

Read on for exercises, and dietary adjustments that will help you work towards the body you want.

What Should You take?

Our top 3 picks that will promote muscle growth in your thighs and hips are:

  • Caffeine
  • BCAAs
  • Whey Protein

They give you the energy to get to the gym in the first place and the necessary calories to push through a difficult weightlifting routine.

Every Morning: Multivitamin

Your body has so many needs, and based on your unique genetic makeup and your varying dietary choices, you may have a wide range of nutritional needs you aren’t satisfying with food and drink alone.

The fastest and easiest way to deal with this problem is by taking a daily multivitamin. Harvard School of Public Health has compiled research that shows the multivitamin can be likened to your nutrition insurance policy.

When it comes to your workout, though, you should take certain products before, during, and after exercising.

Optimum Nutrition Opti-Men Daily Multivitamin Supplement

Optimum Nutrition Opti-Men is Our #1 Multivitamin

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Pre-Workout: Caffeine

Before your workout, drink a cup of coffee or green tea.

Studies show that caffeine gives you that extra burst of energy you need to power through a tough weightlifting workout, possibly because caffeine blocks adenosine receptors which tell your body it’s becoming fatigued.

You can also purchase caffeine pills like green tea extract pills, but be careful – often these are so jam-packed with caffeine that they can give you negative side effects like a racing heart, anxiety, and irritability.

Prolab Caffeine Tablets

ProLab is Our #1 Caffine Pill

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Pre, During, & Post-Workout: BCAAs

BCAAs (branched-chain amino acids) can be taken essentially any time. When taken before your workout, BCAAs give you a boost of energy to push through much harder. During your workout, they combat muscle fatigue and serve as an energy source.

They also help muscles recover and shorten fatigue time during post-workout. BCAAs are ideal for leg day, as this is the toughest day when your largest muscles are being challenged to the max.

We think BCAAs are one of the most underrated workout products, as their affects are so wide-ranging and can be applied to all parts of your workout.

Optimum Nutrition Gold Standard BCAA

Optimum Nutrition Gold Standard is our #1 BCAA

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Post-Workout: Whey Protein

So maybe you’re going to become one of those guys walking around with the shaker bottle. So what? Whey protein speeds up muscle rebuilding and growth post-workout.

Compared to a post-workout meal of carbs, a post-workout meal of carbs and protein reduces recovery time by nearly a third. They’re also easy to prepare and pretty darn tasty when combined with fruit, yogurt, and milk for a protein-packed smoothie.

Optimum Nutrition 100% Whey Gold Standard

Optimum Nutrition Gold Standard is our #1 Whey Protein

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But First...

They do much more than this, though. They also help you avoid muscle breakdown, burn more fat and gain more muscle instead, and build up strength. You just can’t go wrong with these three.

They're the closest thing to a cheat code to override pesky genetics when it comes to building thicker thighs and wider hips.

They’re increasingly popular as athletes are catching on to the fact that there are so many supplements out there that actually deliver measurable and clinically proven results.

Bottle of carb blockers on wooden surface

It’s very important to do your proper research when considering taking any product. Dosages are of the utmost importance, and side effects are possible for some people.

We believe in holistic health and the power of working out and eating smart. No matter how much time and work you put into something, you’re going to be better off if you the best you can with the most resources.

Supplements are one of these resources that all too many gym-goers – even those who consider it an important part of their life – neglect to use. Break the cycle. Look up these products, find out what the proper dosages are and when to take them, and feel the radical difference before, during, and after your workout.

The 7 Best Exercises for thicker Thighs and Hips

We’ve collected what we believe are the best leg exercises for pumping up your thighs and hips.

For muscle growth, variety is key, so alternate these exercises workout to workout.

Whereas thighs are often focused on as part of leg day, hips are often ignored. This is a problem because your body needs an equal focus on all muscles of the body, including the hips.

Giant thighs on a man

Train harder and grow bigger.

These exercises positively affect thick thigh muscle growth, but they also promote hip muscle growth and increased flexibility and strength.

1. Squats

Squats are known as the King of Exercise, and we have to agree: they’re pretty perfect. Align your feet shoulder-width apart, with your toes slightly pointed outwards in a comfortable position.

There should be a slight arch in your back, and you should avoid bending over or looking down.

Take a deep breath and contract your abs as you descend to a near-90 degree angle with the ground.

As you rise, breathe out.

Avoid allowing your knees to turn inward – this is the fastest way to injury.

For the most muscle growth, squatting with a barbell is ideal. If you’re new to weights, though, take it slow.

Consider asking a personal trainer to make sure your form is correct as well.

Another reason we love squats is because they’re so great for variations.

Squat comic

Try plie squats with your feet wider than your hips and pointed outwards to target your inner thighs. Go even wider for the more challenging sumo squat.

Pulse squats involve doing a squat, rising halfway up, and then lowering into the squat before coming up again. This will get your thighs burning much more than bodyweight squats.

If you want to get really advanced, try out the one-legged squat. It’s just what it sounds like: squat with one leg as the other leg is pointed forward. This one takes a lot of balance and practice.

Squats target both the thighs and the hips, so they’re an ideal exercise to incorporate into your workout days frequently.

We recommend 3 to 5 sets of 10. You could also try any number of squat variations and even doing drop sets.

2. Lunges

Like squats, lunges are best with weights, with dumbbells in your hands or with a barbell.

For lunges, step forward about two feet, lowering your upper body but keeping the torso upright. Inhale as you go down and avoid letting your knee extend past your toes.

Repeat this movement for about 20 steps, rest a minute, and then repeat 3-5 times. For even thighs, try one-legged squats with one leg behind you on a chair or box while lowering the other leg 10 times. Switch legs, rest, repeat 3-5 times.

3. Deadlifts

Deadlifts are the golden boy of leg day – they look simple, but they target so many parts of your body, especially the back of your thighs and your hips.

With your feet hip-width apart and a barbell in your grip or a kettlebell in your hands, take a breath in, lower your hips and flex your knees, until your shins contact the bar in front of you.

Baby in a gym doing deadlift

If this baby can deadlift, so can you.

Look forward, keep your chest up and back arched, and drive through your heels to lift the weight, breathing out. After the bar passes your knees, pull your shoulders back and together, driving your hips into the bar. Lower the bar and repeat 10 times for 3-5 sets.

Like any other exercise, deadlifts require perfect form for the best results and to avoid injury. Ask someone to check your form before adding deadlifts to your regular workout routine.

4. Hip Extensions, AKA Donkey Kicks

Hip extensions can be done on a mat without weights, with a band, or on a GHD machine. The key to hip extensions is to keep your back rigid and flat, focusing on rotating your hips. This exercise works your hip muscles known as hip extensors to give you the curves or strong sides you want.

5. Leg Curls

Leg curls are ideal for hitting the backs of your thighs, or your hamstrings. Using a seated leg curl machine, exhale while you pull the machine lever as far as possible to the back of your thighs by flexing at the knees.

After pausing for a second or so, return to the starting position while inhaling. Make sure to avoid using such heavy weights that you begin swinging or jerking, as this can cause back and hamstring injuries.

6. Leg Press

The leg press is ideal because it exercises your quads, calves, glutes, and hamstrings. In other words, every muscle you could want to exercise for bigger thighs and wider hips.

Using a leg press machine, place your feet at shoulder width apart. Upon exhale, press the platform forward until your legs are fully extended, but avoid locking your knees. When you inhale, lower the platform until your upper and lower legs are at a 90 degree angle.

Woman doing leg press workout

Leg press can be very effective, but you've got to do it correctly.

7. Side Leg Raises

You can perform side leg raises standing up for lying down, but we recommend standing, as this also helps improve your balance. Standing straight, lift your left leg as high into the air, to your side, as you can, and lower it in a fluid yet controlled motion.

Final Thoughts on Leg Day

When you’re looking to gain muscle anywhere, strength training is your friend. In other words, you’re going to be lifting a lot of weights.

Cardio becomes less important when you’re trying to gain weight, as it burns calories so well and typically promotes a leaner body, low on fat and lower on muscle as well.

One does not simply skip leg day, either.

While you should always incorporate some cardio into your weekly workout, for this particular goal, reduce cardio to 2 to 3 times a week, for about 20 to 30 minutes. Pick exercises low on bursts of high intensity, such as jogging or biking at a steady pace.

Whereas many people don’t weight lift at all or only hit their legs once a week, you’ll need to increase the focus on your legs to 2 to 3 days a week. Make sure that these days are nonconsecutive, as your muscles need time to heal and grow.

It is very possible to over-train, and you don’t want to injure yourself. Rest is completely necessary for muscle growth, and you’ll need to drink a lot of water and sleep well each night to promote it as much as possible.

Don’t skip out on weightlifting for other parts of your body, either. You need balance. If you aren’t used to weightlifting, start at a very low weight and add poundage slowly, so as to avoid injury or developing a poor form.

Take note of how this exercise extends your hips. Repeat with the right leg.

dietary adjustments

The most important thing to remember when you’re working out your thighs and hips to build muscle is that strength training is a must.

Whereas cardio makes for great heart health and weight loss, weightlifting makes for great overall health, strength, and muscle gain.

You could sit around eating junk food, gaining weight the unhealthy way without any exercise. Or you could do these exercises and gain muscle and lose fat. These days, the toned and muscular body is considered increasingly ideal.

Healthiness is attractive, and a large part of that image is working out to support your body.

Cut down on cardio and work instead on increasing your time dedicated to weightlifting. Challenge yourself to lift more and watch as muscle develops.

If you’re still having a hard time seeing change after a month or so of adopting this workout plan, consider reevaluating your diet. If this is your case, read on.

3 Superfoods for Muscle-Building

For a lot of people, an increased focus on weightlifting isn’t going to cut it. If you want real results and you want them fast, your best option is the holistic one.

What we mean by this is a strong combination of mindful exercise, diet, and supplementation.

All foods are not created the same, and for thick thighs and hips, we’ve got quite a few recommendations for you.

Popeye eating spinach

The key to gaining weight in any area is consuming more calories than you burn, but you want them to be the right calories. Increase your calorie intake, focusing on healthy carbs and fats and proteins. Protein in particular promotes muscle growth fast and helps avoid fat gain.

You want toned thighs and hips, not flab. Here are superfoods for muscle-building for your thighs and hips:

1. Healthy Carbs

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    Spinach - helps prevent muscle breakdown.
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    Oatmeal - helps with fat loss, is high in fiber, and fills up you.
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    Whole Grains - give you the energy you need to power through all this weightlifting.
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    Brown Rice - promotes production of growth hormone, which equals more muscle-building.
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    Quinoa - high-protein healthy carb that fills you up

2. Healthy Fats

  • Extra Virgin Olive Oil -  70% monosaturated fats, the good fat that protects against cancer and heart diseases.
  • Omega-3 fatty acids - found in fish oil and wild-caught salmon

3. Healthy Proteins

By far, proteins are the most important type of food when it comes to building muscle. All proteins are not created equally, though. We recommend:

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    Lean Beef - Packed with iron, zinc, and B-vitamins which also promote muscle growth
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    Eggs - 9 essential amino acids, choline, healthy fat, vitamin D, and of course, high-quality protein
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    Whey Protein - Easy, fast, great for post-workout protein blast
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    Nuts - They’re high-calorie and packed with vitamins. Just don’t eat too many – they bring up your calorie intake fast.
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    Greek Yogurt - Great bang for your buck in high protein, low carb food.

A Reminder

Although we know it to be true, sometimes it’s hard to remember that change comes about slowly but surely when you’re working hard.

Try to avoid being frustrated or giving up in the early stages of adopting this plan.

Your body won’t transform overnight, but it’s so rewarding when you look in the mirror and you do begin to see a change. Remind yourself that it will take time, but your efforts will prove worth it, as you’re becoming healthier every time you walk into the gym.

If you’re interested in tracking your progress, consider taking measurements or a before and after picture, but don’t look at the photo all the time – put in a months’ work and then consider comparing photos.

Once again, it’s important to remember that you can’t quite bypass genetics. Your body is uniquely designed and may gain weight easier in certain areas than others. We can’t transport fat or muscle (oh, if only).

When you accept this about your body, you can become happier with the results you get from exercise and diet, even if you don’t get the perfect thighs and hips you were hoping for.

One major study shows that even when men and women complete the same exercises, changes can range from losses of muscle mass (-2%) to massive gains (59%).

Because of this, different body types may require more bulking and calories, more weightlifting or more cardio, or more nutrition.

For more information on muscle-building for the 3 distinct body types, check out our article here. There is no one-size-fits-all plan for building larger thigh and hip muscles, which means adjustments may be necessary as you try out our recommended exercises and diet plan. One way to counter genetic disadvantages is by taking supplements.

Why Focus on Thighs and Hips?

For Women

For women, there are numerous reason to focus on hips and thighs. In this article, we’re going to talk about the most-desired female body type: the hourglass figure.

Women love the hourglass figure because it’s sexy, and men love it for evolutionary reasons, too: it’s a sign that you’re healthy and fertile.

Woman legs from behind

The hourglass figure is considered the ideal body type by many women.

For the ideal hourglass figure, we recommend going the healthy route which is building muscle rather than gaining fat. This will give you thick thighs and hips, but they’ll also be toned and firm.

For Men

For men, reasons for wanting thick thighs and hips also have to do with health and attractiveness. Women often look for solid men who are muscular, who really look like they can take care of them.

The ideal male figure is muscular, strong, and well-built. So many men end up skipping leg day, though, because it’s painful and building muscle can be really difficult.

It’s not rare to see a man who is well-built on the top with massive biceps and washboard abs, but chicken legs on the bottom. In this article, we’ll also talk about how men can get thicker thighs and hips they’ve been trying to build with no success.

The Bottom Line

If you dream of that perfect hourglass waist-to-hips flow, thick thighs and hips are what you’re looking for. Men and women alike agree: it’s the ideal figure, as it’s healthy, feminine, and athletic all at the same time.

If your goal is to finally get rid of those chicken legs and bulk up, men, now’s your time to really zoom in on your thighs and hips. Don’t panic if it’s hard to bulk up – we’ll tackle this issue from all angles.

How to Get Bigger Thighs: The Bottom Line

Like any physical transformation, pumping up thighs and hips doesn’t happen overnight. It requires a combination of weightlifting, nutrition, and diet decisions.

If you work out and eat mindfully, though, chances are you’re going to see results. Be patient, work hard, and remember to celebrate your gains.

Bulking up your legs to make your thighs bigger and hips wider is really a win-win situation. You become increasingly healthy as you replace muscle with fat and tone up, but you also gain a higher self-esteem and confidence in your body image.

Man doing a pistol squat

If you can do a pistol squat, it's safe to say you're in pretty good shape.

This is so important because the more you love your body, the more you take care of it and maintain healthy habits like a clean diet and regular workout.

Have you had issues with building muscle in your thighs and hips? On the other hand, do you have perfectly toned thighs and hips? Share your story, questions, problems, or tips for how to get that much closer to thighs and hips you’re just itching to show off.

About the author


I'm a fitness trainer dedicated to promoting a healthy and well-balanced lifestyle. I was a track-and-field athlete during high school, but during my post-college years, my weight skyrocketed at 155 lbs due to lack of discipline. Now, I am so passionate about showing how working out and healthy eating habits can help everyone become physically fit too.

1 Comment

  • Good day
    Iv read thru the article but i still didnt get answers i need. Please advise which supplments to take to size up my thighs.