11 Easy & Effective Ways to Build Strong Thigh Muscles

Gain thigh muscle by squatting, doing deadlifts, & more

Co-authored by Jason Whalen and Hannah Madden

Last Updated: September 23, 2024 References

Whether you want to run faster, look better, or be healthier, strengthening your thighs is a great way to tone your legs and increase your muscle mass. In fact, big, strong thighs may even be a predictor of good future health according to Harvard!^{[1]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

Go to source} Simply add exercises like squats, lunges, and deadlifts to your workout routine to strengthen your thighs. Or, swim and ride your bicycle to get stronger thighs. With a little patience and a lot of hard work, you can develop your thigh muscles to be just as strong as you've always dreamed.

Exercises to Strengthen Your Thighs

Do body-weight squats.
Try hip hinges, or Romanian deadlifts.
Practice rear lunges.
Do step-ups or take the stairs when possible.
Ride your bike.
Swim laps.

For popular FAQs on getting strong thighs, jump to more common questions.

1

Try body-weight squats.

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The only equipment you’ll need is yourself. Stand with your feet slightly wider than your hips, then engage your core to straighten your back.^{[2]
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Jason Whalen
Certified Personal Trainer

Expert Interview. 26 January 2021.} Shift your hips backward as you slowly squat down without moving your feet.^{[3]
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Monica Morris
Certified Personal Trainer

Expert Interview. 18 November 2019.} Lower yourself until your thighs are parallel to the floor, then slowly raise back up.^{[4]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Repeat your squat 8 to 10 times for one set. Slowly work your way up to doing 2 sets at a time.
- If you’re having trouble squatting all the way down, put a chair behind you. When your bum touches the chair, it’s time to rise back up.
- This exercise not only strengthens your thighs, but it helps your abs, hips, rear, calves, and shins, too.

2

Strengthen your hamstrings with a hip hinge.

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This will also give you a nice stretch in the back of your thighs. Stand with your feet underneath your hips, and your knees slightly bent. Lean forward, keeping your back straight until you feel a tightness in your hamstrings. Slowly raise back up to the starting position by pushing your feet forward.^{[5]
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- Try 12 to 15 reps at first.
- If you’re having trouble keeping your back straight, put one hand on your lower back so you can feel how it moves and bends throughout the exercise.
- This exercise is also sometimes called a Romanian Deadlift.

3

Go for rear lunges for a dynamic exercise.

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You can work these into your lower body workouts once or twice a week. Start standing up straight with your feet directly underneath your hips. Step back with your right foot, bending both knees and lowering your right knee toward the ground. Pull yourself back into a standing position by engaging your glutes and your core.^{[6]
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- Do 10 to 12 repetitions on your right leg before you switch to your left leg.
- Try to work up to doing 2 to 3 sets of lunges on each leg.
- If you’d like to increase the intensity of this workout, hold a dumbbell or a medicine ball in front of your chest.

4

Work the back of your thighs with deadlifts.

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If you’ve been strength-training for a while, you may want to up the intensity. Get into a standing position with your feet underneath your hips. Place a weighted barbell on the floor in front of you, then sit into a deep squat with your back flat. Lean over at your hips, then grab the barbell and slowly raise it. Lift with your legs as you slowly get up into a standing position.^{[7]
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- You can perform a deadlift as many times as you’re able to.
- The amount of weight on your barbell is up to you. If you’re starting, go lighter than you think you can handle.

5

Target your inner thighs with a thigh lift.

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Make sure you work each part of the thigh for a 360-degree workout. Lie on your right side, supporting your weight with your right forearm. Extend your right leg out in a straight line, then put your left foot on top of your right knee. Raise your right leg slightly off the floor and hold it in place for 3 to 5 seconds before lowering back down for one rep.^{[8]
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- Do 15 reps on your right leg before switching to your left leg.
- If you’re having trouble balancing, place your left hand behind your head for extra stability.

6

Work your entire leg with step-ups.

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You can work your thighs, rear, and calves all at the same time. Pick a platform, like a stair, bench, or footstool, that’s about 1 ft (0.30 m) off the ground. Stand up straight, then put your right foot on top of the platform. Push through your right foot to step up onto the platform, then lower back down for one rep.^{[9]
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- Do 12 reps on each leg 3 times each.
- If you have bad knees, this exercise may not be for you. It can put pressure on your knee joints.

7

Strengthen your outer thigh with lateral lunges.

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This exercise also works your hip extensors. Start by standing up straight with both feet underneath your hips. Step out to the side with your right foot, keeping your left foot in place. When your right foot hits the ground, bend your right knee to lower down into a squat position, keeping your left leg straight. Return to a standing position.^{[10]
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- Do 10 to 12 reps on your right leg before you switch to your left leg.
- Try to do 3 to 4 sets of this exercise with a 30-second rest in between each one.
- You can increase the intensity of this exercise by holding a dumbbell or a medicine ball in front of your chest.

8

Go for a glute bridge to work your rear and your thighs.

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You can do this exercise a few times a week. Lie down on the floor, face-up, with your arms at your sides and palms down. Bend your knees up but keep your feet flat against the floor. Using your abs and glutes, raise your hips to form a straight line between your shoulders and knees, then hold the position for a few seconds.^{[11]
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- Do 12 to 15 reps to complete 1 set. Try to do 2 to 3 sets at a time with a 30-second break in between each one.
- If you want to increase the intensity, hold a weight on the bony part of your hips (across your pelvis).

9

Take the stairs to strengthen your thighs daily.

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You don’t have to create a strict workout routine for stronger thighs. Instead, try taking the stairs instead of the elevator whenever you can to work your thighs, glutes, and calves.^{[12]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Taking the stairs can also elevate your heart rate, which is great for your heart health.
- If you don’t encounter stairs very often, try walking up a steep hill instead.

10

Try riding a bicycle.

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It’s not only good for your thighs, but it’s also easy on your joints. You can either ride a stationary bike at your gym or in your home, or you can go for rides around your neighborhood as a fun way to get out of the house.^{[13]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Since cycling gets your heart rate up. It’s also a great cardio workout.
- If you have heart disease, arthritis, or thinning bones, get the okay from your doctor before you start riding a bike.

11

Go swimming.

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This full-body workout will strengthen your thighs and the rest of your legs. As you kick through the water to propel your body forward, your thighs will shape up and get toned naturally.^{[14]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public

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- Try to head to the pool 3 to 5 times a week for 20 to 60 minutes each time.
- Many community centers have pools that are open to the public.
- Try holding onto a kickboard with your hands to target your legs.

Common Questions: Building Thigh Muscle

How long does it take to strengthen thighs?

It can take several weeks to months of consistent exercise to strengthen your thighs. You might start seeing more muscle and feel like exercising is easier after about 1 month.

What to eat to make legs strong?

Eat protein-rich foods like eggs, red meat, poultry, beans, tofu, and nuts. Consume carbohydrates and healthy fats like brown rice, quinoa, fish, and flaxseed. Make sure you have a healthy serving of dairy, fruits, and vegetables, too.^{[15]
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Does walking strengthen your thighs?

Walking is a great way to strengthen your thighs. Taking regular, brisk walks (around 3 mph or 5 kph) can help build leg strength. Jogging and running are also great ways to get stronger thighs.^{[16]
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PubMed Central
Journal archive from the U.S. National Institutes of Health

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Tips

Try joining a gym or a sports club to find motivation and like-minded people.

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You’ll get better results if you maintain a healthy diet and drink plenty of water.

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