How To Get Bigger Thighs And Hips Fast

Your glutes make up the biggest muscle group in your body. There are three main muscles that make up the glutes: the gluteus maximus, gluteus minimus, and gluteus medius. These muscles are known for power and strength and give a good posture to your body. They also allow you to sit, jump, run and walk.

Adding some muscle to your glutes can automatically impart an aesthetic feel to your body. Imagine wearing a bodycon dress while your buttocks proudly bulge outwards! Bigger butt and fuller thighs make you feel great and confident.

How To Get Bigger Thighs & Hips Fast

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If you follow a proper exercise regime, you will soon be able to sport a peachy-looking booty that will attract a lot of stares. If you are unhappy with the size and shape of your buttocks, there is always a chance that you can tone your glutes and bring them in good shape.

This article discusses fifteen different exercises and diets that can help you get thicker thighs and hips and beautiful buttocks that you cannot help but flaunt.

Thick Thighs & Bigger Hips Workout

Thick Thighs & Bigger Hips Workout

Not having a good body shape can affect your self-confidence. Underdeveloped buttocks and lean thighs are always a matter of concern. However, with a good exercise plan and a proper diet, you can get that dream body.

The number of times you exercise determines the impact it has on your body. Upper/lower splits are highly beneficial in facilitating hypertrophy gains. They help to enhance your strength and impart shape to your body.

Research suggests that training a muscle group more than once a week is really beneficial for gaining muscle mass. This is where splitting the upper/lower body helps in intensifying training volume.

More training means more sets, more repetitions, and heavier weights as well. And this increased training volume leads to mechanical tension, muscle damage, and metabolic stress. And this overall leads to maximizing hypertrophy and growth.

Thick Thighs & Bigger Hips Workout Plan

Thick Thighs & Bigger Hips Workout Plan

Exercise

Set x Reps

Lower Body A

Barbell Squat

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0) (Lower the weight in 4 seconds and immediately change the direction and lift the weight in 2 seconds)

Hack Squat

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Goblet Squat

2 sets x 10-15 reps + 1 AMRAP Set

Barbell Hip Thrust

3 sets x 10-15 reps

Leg Extension

2 sets x 10-15 reps + 1 Drop Set

Lying or Standing Leg Curl

2 sets x 10-15 reps + 1 Drop Set

Calf Raises

3 sets x 15-20 reps

Upper Body A

Barbell Bench Press

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Wide Grip Lat Pull Down

2 sets x 10 reps + 1 Drop Set

Arnold Shoulder Press

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

EZ Bar Preacher Curl

2 sets x 10 reps + 1 AMRAP Set

Cable Tricep Pushdown

2 sets x 10 reps + 1 AMRAP Set

Decline Bench Leg Raise With Hip Thrust

3 sets x 10-15 reps

Decline Bench Crunch

3 sets x 10-15 reps

Lower Body B

Sumo Squat/Deadlift

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Leg Press

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Cable Glute Pull Through

3 sets x 10-15 reps

Bulgarian Split Squat

3 sets x 10-15 reps

Lunges

3 sets x 10-15 reps

Cable Glute Kickbacks

2 sets x 10-15 reps + 1 Drop Set

Lying or Standing Leg Curl

2 sets x 10-15 reps + 1 Drop Set

Upper Body B

Incline Dumbbell Bench Press

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Cable Row

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Bradford Press

3 sets x (12, 10, 8 reps) (pyramid style & tempo 4-0-2-0)

Barbell Curl

2 sets x 10 reps + 1 AMRAP Set

Standing Overhead Cable Triceps Extension

2 sets x 10 reps + 1 AMRAP Set

Decline Bench Leg Raise With Hip Thrust

3 sets x 10-15 reps

Decline Bench Crunch

3 sets x 10-15 reps

With this workout program, you can get thicker thighs and hips fast. You can engage in lower body training thrice a week, because the higher the frequency, the better it is for hypertrophy gains.

15 Best Exercises for Thicker Thighs and Hips

If you want to bring about some change in your body shape, exercise is the best way to achieve your desired body goal.

Listed below are the 15 best exercises that will help you get thicker thighs and bigger hips. Read on to find out:

Squat

Squat

This is one of the best exercises that can bless you with a firmer butt. Squats will make your glutes stronger and more toned. It is essential because it predominantly works on your glutes, hamstrings, and quadriceps, thereby improving the shape of your buttocks.

If you resort to squats for the better shape of your buttocks and thighs, always remember that it is more important to focus on quality than quantity. Here is how you should perform squats: 

Start with placing the barbell just below your shoulder height on a squat rack. Grasp the barbell with a wide grip, and duck your head under the barbell. Rest the barbell comfortably on your shoulders.

  • Step 1: Stand in a position when your feet are wider than hip-width apart.
  • Step 2: Your toes should be pointed out, and your hands should be clasped at the chest. This will provide balance.
  • Step 3: Push your hips backwards and try to bend your knees. Lower down while your chest remains lifted. Swinging your arms will help to provide momentum.
  • Step 4: Next, attain your position back up. Again, push your hips back down and take the squat position.

Repeat this the number of times you wish.

Sumo Squat

If you are aiming for bigger hips, this is another variety of squats. In this kind of squat, the legs are kept further apart from one another. The toes are also more turned out. This is more effective in triggering your inner thighs and glutes as compared to standard squats.

Sumo squat targets the core, quadriceps, inner thigh muscles, and gluteus maximus. Position the barbell across your upper back. Given below are the steps you need to follow to perform sumo squats after you have loaded the barbell:

  • Step 1: Take your position with feet more spread out than shoulder-width apart. Your toes should be turned out and the gap between your feet should be wider than your hip width. Just like sumo wrestlers.
  • Step 2: Strengthen your core. Weigh down on your heels with your back flat and chest lifted.
  • Step 3: Bend your knees and lower your body in a squat position. Bend the elbows and slowly bring the palms close to your chest.
  • Step 4: Stand up on your heels and squeeze your glutes to complete one rep of this exercise.

Goblet Squat

The position that you take for goblet squats is similar to that of sumo squats. As you stand with your feet positioned wider than the hip-width distance, your toes should be turned out. Hold a weight in both your hands so that it can hang vertically. This exercise targets your gluteus maximus, hamstrings, core, and quadriceps.

To perform this exercise, you will have to follow the given steps: 

  • Step 1: Strengthen your core. Keep your back flat and your chest lifted. Shift the weight of your body on your heels.
  • Step 2: Your hips should be pushed backwards. Bend the knees and lower into a squat position.
  • Step 3: Once you are done, stand up on your heels. Squeeze your glutes. This will complete one rep of the exercise.

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Hack Squat

Hack Squats can also take you closer to your dream of having thick thighs. Although this may seem similar to a free weight barbell squat in terms of targeting the muscle groups, there are many differences.

Hack squats are exercises that facilitate the compound movement of lower body muscles. It targets the hamstrings, quadriceps, hip flexors, calves, and glutes. It also works on your core muscles.

The following steps are followed while performing hack squats:

  • Step 1: The backside of your torso should be placed against the back pad of your hack squat machine. Secure your shoulders under the shoulder pads.
  • Step 2: Place your legs on a platform. They should be in a shoulder-width apart position. The toes should be slightly pointed out.
  • Step 3: Position your arms on the handles of the machine. Start the exercise by straightening your knees.
  • Step 4: Hold the position for some time and bend your knees. Try to maintain an angle of 90 degrees between your calves and your upper leg.
  • Repeat this the number of times you wish.

Cable Squat

Cable squat is another variant of squat that can improve your glute and thigh strength and shape and improve the strength and stability in the knees.

This is an ideal exercise for you if you find it difficult to perform normal squats.

Follow the given steps to perform cable squats with the utmost ease:

  • Step 1: Stand in front of a cable machine. Feet should, as usual, be shoulder-width apart. They should face forward.
  • Step 2: The cable should be positioned low, near your feet. Strengthen your core and make sure that your shoulders do not stoop.
  • Step 3: Hold the cable and lower your body gradually. Bend the knees and the hips and make a squatting motion.
  • Step 4: Make sure you do not bend your arms while performing this exercise.

When you are coming back to your initial position, squeeze the glute muscles and keep going till your knees are back in full extension.

Cable Glute Pull Through

This is another excellent exercise that will help you in hamstring, hip, and glute development. It also increases your stability and endurance. 

You can perform cable glute pull through using the following steps:

  • Step 1: First, you need to prepare your setup. Start by attaching a rope handle to a cable pulley machine.
  • Step 2: Take your position. Stand a few feet away from the setup and face away from it. Make sure that there is no slack in the cable. Your feet should be placed firmly on the ground, and the rope attachment should be between your legs. Keep your arms straight.
  • Step 3: Slightly bend your knees and tighten your core. Slowly hinge forward at your hips. Make sure that your torso is parallel above the ground.
  • Step 4: Stretch the cable and feel the stretch in your hamstrings, glutes, and other muscles in the lower part of your body.

While you have acquired this position, try to maintain your body balance. Slowly try to move your hips upward and forward. It is important to feel the strain in your glutes for the exercise to deliver the most effective results.

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Cable Glute Kickbacks

Cable glute kickbacks allow you to have a more concentrated approach towards building better glutes and bigger thighs.

When you are performing cable glute kickbacks, you can lay your complete focus on the resistance on the muscles that trigger the development of your buttocks and thighs.

The muscles in focus are hamstrings, gluteus maximus, gluteus medius, and gluteus minimus. The steps you need to follow are mentioned below:

  • Step 1: Step back till you feel resistance. The other leg will help you retain the main support. You can also resort to the pole or tower for support.
  • Step 2: Slightly bend your knees. However, keep your abs tight. Kick back your leg. Your hip should be extended, and the glute should be contracted.
  • Step 3: Now, squeeze the glute and hold the position for 1-2 seconds. Now return to the starting position.

Lunges

Lunges

Lunges put your thighs to work. Moving forward and backward targets your glute max, and sideways motion targets your gluteus minimus and medius that are present on the outer side of the buttocks.

Lunging also targets the muscles in your inner thighs, which help to shape your legs.

Have a look at the steps that you need to follow to get your lunges right:

  • Step 1: Stand with your feet hip-width apart from one another. Make sure you engage your core.
  • Step 2: Put your right leg forward. Shift your bodyweight towards the front.
  • Step 3: Start lowering your body. The right thigh should be parallel to the floor. Hold the position for some time.
  • Step 4: Slowly start moving your body upwards and drive back to the starting position. Repeat the same with the other leg.

Lateral Lunges

The main muscles involved in this exercise are the glutes and the quads, which is similar to what we see in standard lunges. However, in lateral lunges, extra attention is paid to the outer thighs and inner thighs. It does shape not only your thighs and buttocks but also improves lower body strength.

Lateral lunges work on the gluteus maximus, gluteus medius, gluteus minimus, hamstrings, quadriceps, hip adductors, and core.

  • Step 1: Your feet should be placed together. Keep your hands on your hips.
  • Step 2: Take a step sideways. After your foot touches the floor, hinge forward and push your buttocks towards the back. Bend the right knee and slowly lower your body in the position of a lunge.
  • Step 3: Hold the position, and then start pushing your leg so that you can come back to the initial position. This way, you will complete one rep. Repeat the same with the other leg.

Bulgarian Split Squat

Bulgarian split squat is a kind of lower body exercise that will reap immense benefits to your lower body. To perform this exercise, you will have to put one leg behind you and lift it off the ground. It targets the calves, glutes, quads, and hamstrings.

The steps to perform this exercise are as follows:

  • Step 1: Start with standing with your feet hip-width apart. Your hands should be placed on your hips. You can also place them together close to your chest.
  • Step 2: Put one leg backwards and keep the heel off the floor. Shift your body weight onto the front leg. Make sure your torso is upright when you are lowering.
  • Step 3: Slowly bend your legs and allow them to form a 90-degree angle. The back knee should be hovering over the floor.
  • Step 4: Next, you have to squeeze your glutes. Slowly come back to your initial position. This way, you will complete one rep. Repeat the same with the other foot.

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Barbell Hip Thrust

Hip thrusts are quite popular among gym enthusiasts who wish to get big hips. They improve the strength of your glute and help to increase its size. In addition, having round and firm buttocks will automatically improve your body’s aesthetics.

Properly shaped glutes also help to improve the condition of your ankles, knees, feet, and hips. Barbell Hip Thrusts also target your hamstrings and quads.

If you are keen on getting bigger butts, it is important that you know how to perform Barbell Hip Thrusts correctly. You can follow the given steps:

Barbell Hip Thrust

  • Step 1: To begin with, you will have to sit on the ground. A bench should support the hind side of your shoulder. Hold a barbell and position it above your hips.
  • Step 2: Slowly try to drive your hips upward and lift the bar. During this position, your knees should be bent at a 90-degree angle.
  • Step 3: Make sure that your body forms a straight line. Hold this position for some time and squeeze your glutes. Then slowly start lowering your hips downwards.

Leg Extension

Leg Extension

This exercise is highly beneficial for getting big thighs as it primarily targets the quadriceps. It imparts immense strength to your lower body. It is done using a leg extension machine where you sit on one seat and raise another padded bar with your feet.

Follow the given steps to perform leg extensions correctly:

  • Step 1: Grip the handlebars firmly with your hands.
  • Step 2: Slowly straighten your legs and try to raise the bar with your feet till your legs are absolutely straight. However, do not lock your knees. Also, remember that you should not arch your back.
  • Step 3: After holding the position for a while, exhale and lower the weight back to the starting position. This completes one rep of the exercise.

Lying or Standing Leg Curl

Leg Curl

Standing or lying leg curl primarily targets the hamstrings, the collection of muscles that are positioned behind your thighs. If you feel a burning sensation around your buttocks while performing standing or lying leg curls, it is probably due to the fact that the hamstring muscles originate towards the back of your pelvis.

Leg curls are highly beneficial in increasing your hamstring size. To perform standing hamstring curls correctly, need to follow the steps mentioned below:

  • Step 1: Stand with your feet placed hip-width apart from one another. Keep your hands on your waist; this will help to maintain balance.
  • Step 2: Bend your right knee and slowly bring your heels close to your buttocks. Your thighs should be parallel to one another.
  • Step 3: Hold this position for some time and then lower your foot. Repeat the same with the other foot.

Leg Press

Leg Press

Leg press is an important compound exercise that benefits multiple muscles at a time. The leg press is performed using a leg press machine that allows you to straighten your knees and ankles. The force that you apply while performing this exercise primarily comes from the glutes. It also involves your calves and quadriceps. Therefore, leg press benefits your entire lower body.

These steps will allow you to perform leg press properly:

  • Step 1: Place yourself on the leg press machine. Keep your feet on the footplate. They should be hip-width apart from one another and form a 90-degree angle at the knees.
  • Step 2: Firmly grip the handles. Tighten your abdominal muscles and keep your feet on the footplate. Slowly push the platform away with the help of your forefoot and heels. Exhale as you extend your legs.
  • Step 3: Pause at the top. It is important to make sure that your knees are not locked.
  • Step 4: Again, start bending your knees and try to return the footplate to the initial position. Inhale simultaneously.

Deadlift

Deadlift

Deadlifts are highly versatile and effectively target different muscles like the lower back, buttocks, and hamstrings. Lifting heavier weights on a deadlift prepares your muscle fibres and effectively targets different muscles like the lower back, hamstrings, and buttocks. Lifting heavier weights prepares your muscle fibres to break down and imparts a better shape to your lower body.

Follow these steps to correct your deadlifts:

  • Step 1: Pay attention to your hamstrings and your glutes. Place your feet hip-width apart from one another.
  • Step 2: Your neck and spine should be neutral. Don’t look upwards. The barbell or weights should be placed such that your shoulder blades are just above the barbell.
  • Step 3: Bend down while pushing your buttocks backwards. Grip the bar right outside the legs. It would be best if you held the bar at the beginning of the knurling.
  • Step 4: While you are in a half-squat position, take a deep breath. Press your legs hard, like you are trying to press the floor further downwards.
  • Step 5: When the weight is lifted off the ground, push your hips forward and press your legs further downwards.

Diet Plan To Get Thick Thighs & Bigger Hips

Alongside exercise, diet also plays an important role in promoting the growth of lean muscle mass and increasing fat in your body so that you can get bigger thighs and hips.

It is ideally suggested to consume six meals so that the food can act on your body. Your food should also be rich in protein and calories. Protein helps in the growth of lean muscles, and calories add a layer of fat.

However, it would be best if you abstain from consuming junk food. Listed below are a few food items that you can benefit from.

What Foods To Eat To Get Thick Thighs & Bigger Hips

  • Protein Shake
  • Eggs
  • Meat steak and beef:
  • Mushrooms:
  • Chickpeas
  • Lentils
  • Flax seeds
  • Avocados
  • Chia Seeds
  • Fish
  • Spinach
  • Brown Rice
  • Sweet Potato
  • Greek Yoghurt
  • Cheese
  • Broccoli

Mix and match these items into six meals, and enjoy!

The Bottom Line

With a little perseverance and hard work, getting thicker hips and thighs is not tough. However, it is important to remember that consistency is the key. Make sure not to skip your exercise or miss out on your meal to witness the most effective result.