The Best Leg Day Exercises for Thick Thighs

September 18, 2019


Thick thighs save lives.

Or at the very least they look good. Especially when you’re all dressed up and ready to go out and have some fun. But not all of us were blessed with the thick thigh genes. And that’s 100% okay because if you want them you can work for them.

Eating all of the right foods and getting in some strength training in every week is all you need to be able have strong beautiful legs.

For the past 3 years, leg day has always been my favorite day of workouts because I knew that each time I pushed myself in the gym I was making gains. I knew that every rep that I made count, put me one step closer to my goals. And sooner or later I was going to be my own body goals.

In those 3 years I’ve tried all of the staple leg day exercises like squats and deadlifts. I also tried some of the more unnecessary exercises like banded kickbacks while climbing the stair master. All of that and then some.

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And it turns out not everything that you see other people doing actually works even though they’re all labeled “THE BEST”. And that sometimes keeping it simple is waaaayyy more effective.

So if you want to save lives with your thighs every time you walk out the door, stop doing 1001 exercises and do what really works. These are the leg day exercises you need to have in your routine.

The Best Leg Day Exercises for Thick Thighs

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What else did you think I was going to say? Squats are #1 and will always be #1 for leg growth because they work. When doing squats you use both your thighs and your butt, but in reality your thighs are doing most of the work. If you really want to build some strong legs, start adding some heavy weights into your routine and squat as if your life depends on it.

With squats there are so many different variations it’s hard to get bored. You have the barbell back squat, front squats, sumo squats, goblet squats, jump squats, and more. The list goes on and on.

Leg Press

The leg press is like a squats friendlier best friend. They use all of the same muscles to build the strength and the size that your looking for but is a little bit easier on your back and core. At the moment I prefer squats to the leg press but that always changes depending on how much I want to work my core during the exercises.

The good thing about the leg press is that it’s a great alternative for people that can’t squat for whatever reason whether that be knee problems, or lower back issues, etc.


Lunges are amazing for leg growth. Think about it. With a lunge your legs are separated by having one in the front and one in the back. This means that the leg in the front has to do the majority of the work. Not only that but you have to work twice as hard as you would in a squat because you have to focus on balance as well.


I can’t leave out one of my favorites. Even though deadlifts engage more of your glutes than your quads/ outer thigh, they’re amazing for your hamstrings. Besides, who doesn’t want a nice butt and hamstrings to balance out the rest of their legs?

Deadlifts work the entire posterior chain so if your doing them right and with enough weight you’re going to feel your core, lowerback, glutes, hamstrings, and calves working together for the greater good!

Leg Extensions

I don’t do these nearly as often as I feel like I should. But leg extensions are great for not only size but definition as well. The best thing about doing leg extensions is that it really focuses on only using your quads to do all of the lifting. That way you really feel the burn in your outer thighs.

The best way to do leg extensions is to really pause and squeeze your muscles at the top of the movement. Trust me, you’ll feel the burn with this one!

If you’ve made it this far here’s a special treat for you. This past week I had a leg day that was killer and I want to share it with you:

Warm Up

  1. Bodyweight Walking Lunges 3 sets 12 reps each leg
  2. Banded Hip Thrusts 4 sets 15 reps superset Banded Hip Abductions 4 sets 20


  1. Barbell Squats  (heavy weight) 5 sets of 6 – 8 reps
  2. Hip Thrusts 4 sets of 15 reps
  3. Deadlifts 4 sets 15 reps
  4. Kettlebell Swings 4 sets of 20 reps

Try this out! I promise you you’ll be sore the next day or my name isn’t Cindy Lou Who (and it’s not). Hehe!

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4 responses to “The Best Leg Day Exercises for Thick Thighs”

  1. Reid Isam says:

    Many thanks for writing this wonderful article. It has genuinely helped me.

  2. Jamie Rodkin says:

    I actually liked this blog. Occasionally I discover blog posts that can make me want to start bloggin as well. Thank you!

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Hi, I'm Jazmin. If you’re ready to get serious about your health and wellness then you’ve come to the right place!