For those who aspire to increase the size and strength of their thighs, a strategic combination oftargeted exercise, adequate nutrition and, possibly, nutritional supplements is essential.
The thighs, an important part of the lower body, include major muscles such as the quadriceps, hamstrings and, depending on what you consider, the glutes. This article offers a comprehensive guide to building muscle in these groups, focusing on specific exercises, while emphasizing the importance of a rich diet and judicious use of supplements to maximize muscle recovery and healthy growth.
We'll also cover best practices for maintaining safety and efficiency in every workout, ensuring that every movement contributes optimally to developing your thighs without injury, increasing your muscle mass and improving your overall performance.
Which thigh muscles should be targeted?
For those looking to increase the volume of their thighs, it's essential to know the main muscles in this part of the body. The thighs are a complex muscular area, made up of several muscle groups which, when developed, contribute to a muscular figure and increased athletic strength. Their power is generally very important in many sports, and particularly for cycling performance.
Quadriceps
The quadriceps are among the largest and most powerful muscles in the thighs. They are located at the front of the thigh and comprise four main fascicles: the vastus lateralis, vastus medialis, vastus intermedius and rectus femoris. These muscles are responsible for knee extension and play a crucial role in stabilizing the knee during walking, running and jumping. Their development is essential for increasing thigh muscle mass.
Hamstrings
At the back of the thighs, we find the hamstrings, which include the biceps femoris, semitendinosus and semimembranosus. These muscles are involved in knee flexion and hip (femur) extension. Technically, they work in "opposition" to the quadriceps on a very precise phase, but in collaboration with the latter on an overall movement. Strengthening the hamstrings is important not only for muscular balance and injury prevention, but also for increasing overall thigh muscle mass.
Adductor muscles
The adductor muscles, located on the inside of the thigh, are made up of adductor longus, adductor brevis, adductor magnus, pectineus and gracilis. These muscles work together to bring the leg closer to the middle of the body, playing a role in stabilizing the pelvis and contributing to overall leg strength.
Buttocks
Although not technically located in the thigh, the gluteal muscles, notably the gluteus maximus, gluteus medius and gluteus minimus, are closely linked to thigh function. They are involved in hip extension, abduction and rotation. Their development can have a positive effect on thigh size, due to their role in compound movements involving the whole lower body. It is therefore important to take care to build up the gluteal muscles for a balanced, functional lower body.
Other muscles
Other muscles, such as the sartorius and tensor fascia lata, although smaller, also contribute to the shape and function of the thighs. Toning them with a variety of exercises can help improve muscle definition and stability of movement, and support mobilization of the larger muscles.
What kind of nutrition is best for building thigh muscle mass?
To promote muscle mass gain and recovery in the thighs, the right nutrition is essential. It must be rich in protein, sufficiently caloric to support the muscle-building phase, and well-balanced to maintain overall good health.
Sufficient caloric intake
Adequate caloric intake is essential when building mass. It must be higher than daily energy expenditure, known as caloric surplus, to enable the body to build muscle.
There are also dry mass gain protocols which seek to avoid as far as possible the fat gain naturally associated with classic mass gain. However, anabolism will be slower and less significant.
If you're following a classic mass gain program, this often involves increasing the amount of food consumed, ensuring that the extra calories come from nutritious sources and not from foods high in saturated fats or simple sugars.
Protein requirements
Proteins are the fundamental building blocks of muscle.
To build muscle mass, it is recommended to consume between 1.8 and 2.2 grams of protein per kilogram of body weight per day.
For example, a person weighing 70 kg should aim for between 126 and 154 grams of protein daily.
Consumption of these dosages is considered safe for athletes (1), but it is not recommended to exceed 2g/kg/d over long periods (>6 months). These dosages should be reserved for periods of weight gain.
Here is a table of protein-rich foods that can help achieve this goal:
| Food | Protein per 100g |
|---|---|
| Chicken breast | 26g |
| Beef (flank steak, tenderloin) | 22g |
| Fish | 20g |
| Tofu | 8g |
| Lenses | 9g |
| Eggs | 13g |
| Cottage cheese | 7g |
| Greek yogurt | 6g |
| Almonds | 21g |
| Whey protein (finished product) | 60/80g |
Whey as an asset
Whey protein is a highly prized dietary supplement in the world of bodybuilding, thanks to its high protein content and rapid absorption. It contains all the essential amino acids (the famous BCAAs) needed for muscle recovery and growth(2), making it a major asset for achieving the recommended daily protein intake.
Whey is particularly useful after a workout, as it helps stimulate protein synthesis and promotes muscle recovery.
Whey protein is available in several forms, including whey concentrate, whey isolate and hydrolyzed whey, from which to choose.
Obviously, you'll need to adapt your choice according to your level (beginner?), your desires and also your goal. A whey adapted to mass gain could be very beneficial if that's what you're aiming for.
What are the best thigh-building exercises?
To build thigh muscle and fat, it's important to target the different muscle groups that make up the thighs. Exercises should be varied (intensity, length...) to stimulate the muscle fiber for physiological adaptations. Here are some examples of effective exercises for each thigh muscle group:
- Quadriceps
For the quadriceps, the squat is the benchmark exercise. It's a polyarticular movement that works all the muscles of the thigh, especially the quadriceps. It's easy to do: stand with your feet shoulder-width apart, bend your knees and keep your back straight, as if you were going to sit in a chair, then return to the initial position. - Hamstrings
For the hamstrings, the leg curl is a highly effective isolation exercise. Sitting or lying on a special machine, bend your knees to bring your heels towards your buttocks, then slowly return to the starting position. - Adductors
To target the adductors, the sumo squat is a variation on the classic squat in which the feet are spread well beyond shoulder width, giving the inner thighs a specific workout. - Glutes
For the glutes, the hip thrust is an exercise that effectively targets this area. Sitting on the floor with your back against a bench, place a load on your pelvis and push with your heels to lift your pelvis until your thighs are parallel to the floor, then return to the starting position. - Calves
Calf raises are ideal for the calves. Standing up, first with a light load, then progressively heavier, tiptoe upwards with legs straight, then slowly lower back down.
Summary of exercises and muscles worked
| Exercise | Muscles worked |
|---|---|
| Squat | Quadriceps, glutes, hamstrings |
| Leg Curl | Hamstrings |
| Sumo Squat | Adductors, quadriceps, glutes |
| Hip Thrust | Buttocks |
| Toe climbs | Calves |
These exercises form a solid basis for a program aimed at building thigh size and muscle. They can be performed with weights to increase intensity, or with bodyweight for those who prefer a more accessible approach, to assimilate the movement perfectly and in post-injury situations for example.
How do you structure your training to optimize results?
To optimize the results of mass-building leg training, it's important to structure your program carefully, taking into account several key factors such as training frequency, rest times, number of sets and repetitions, and progressive overload.
Training frequency
To promote muscle growth in the legs, we recommend working them at least twice a week. This frequency ensures an optimum balance between muscle stimulation and recovery time, which is essential for muscle hypertrophy. If you don't do any other sports involving significant leg movement, you can increase this training frequency to 4 times a week.
It's important to vary the exercises, angles and intensities in order to involve all the leg muscle groups, not just the quadriceps, hamstrings and glutes.
The subject here is specific to lower-body strength training, but it's also important (even for women) to alternate with upper-body training, so as not to create an imbalance in your physique. Beyond the aesthetic aspects, it's essential to have mechanical harmony between the lower and upper body.
Rest time
Rest times between sets should be around 60 to 180 seconds, depending on the intensity of the exercise.
Shorter rests may be beneficial to maintain high intensity, but sufficient rests are necessary to allow optimum performance in maximum-load sets and to minimize the risk of injury.
It's important to adapt rest periods to the intensity and type of training you're doing.
Number of sets and repetitions
For mass gain, it is generally advisable to perform between 3 and 6 sets of 8 to 12 repetitions per exercise. This volume maximizes muscle tension and stimulates muscle fiber growth. Today, rather than recommending a precise number of sets, we advise varying intensities and stimuli. It's important to keep the muscle in a constant state of physiological adaptation. In any case, it's crucial to maintain impeccable technique throughout the exercise to maximize gains and reduce the risk of injury.
Progressive overloading
Progressive overloading is perhaps the most essential point in continuing to build muscle mass. This can be achieved by regularly increasing the weight used, adding reps to your sets, or changing the speed of execution to increase intensity. Every week or two, try to slightly increase the load or number of reps to continue stimulating muscular adaptation.
Conclusion
In conclusion, for those aiming to strengthen and increase the size of their thighs, it's crucial to follow a well-structured training program that includes polyarticular and isolation exercises targeting the quadriceps, hamstrings, adductors and glutes.
Nutrition plays an equally important role, with adequate calorie intake and high protein consumption to support muscle growth.
Whey protein, with or without carbohydrates as in a gainer, stands out as a dietary supplement of choice, thanks to its richness in essential amino acids and rapid absorption, making it a valuable ally for muscle development and post-workout recovery.
By combining these elements, athletes can not only increase their thigh muscle mass, but also improve their overall physical condition.
