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How to Build Curvy Thighs

Updated on April 5, 2019
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I am a fitness enthusiast who wants to help people see the benefits of personal fitness to allow people to live their lives to the fullest.

Summer time approaches

As we enter into the warmer seasons it’s time to get that booty ready for those spring break beach parties and the summer pool parties. So, what do we do? That right, we go to the gym and start cranking out squats with the sole purpose of building our glutes. There are two things wrong with this method; One being that squats don’t target the underappreciated glute muscles such as the gluteus medius and minimus that well. The other being that even though squats target the muscles that make up your thigh muscles, each muscle region in your thighs need special attention to give your booty that nice round prominent look. The goal here isn’t just to build your glute muscles, but make sure you’re giving your thighs the attention they deserve. Besides, focusing primarily on your glutes only gives you that drumstick look where your butt is big and you have string bean thighs.

Note

Note: When performing squats under the barbell it’s important that you don’t feel any tension in your lower back and that you don’t put so much tension only on your quads as this could lead to knee injury.

Quads

Your quads are made up of four muscles (go figure), which gives you the curves in your swimsuit (primarily thanks to one of the quad muscles the vastus laterailis) as it contrasts the size between the lower part and upper of your legs. When it comes to building your quads a personal go to exercise would be the Bulgarian split squat.


  1. Start with on foot on an elevated surface like a chair of a bench
  2. With the other foot on the ground proceed to lower the elevated towards the floor while keeping your back straight
  3. Use the foot that’s plated on the ground to push yourself back in the starting position.

I recommend using no weight starting until you get the move down then advance adding weight.

Hamstring

The hamstring are the muscles that’s located in the back of your thigh as well as one of the most overlooked areas when building your thighs (remember the drumsticks I mentioned earlier?). Strong hamstring is important for improving posture as it keeps your pelvis from tilting too far forward. Side note, good posture is very important for having a prominent booty.

For the hammy the barbell romaine deadlift is quite effective.


  1. Hold the bar in front of you with the palms facing down. Keep your shoulder back, arch your back, and with a slight bend at the knees
  2. Draw your butt as far as possible as you lower the bar. You should feel a real stretch in your hamstring.
  3. From the bottom position, drive your hips forward to return back to the starting position.

Adductors

The adductors also known as the inner thighs enhances core stability, balance, and posture. Not only do you want to tone this area, but you want to make sure that you build strength and flexibility as well. Having weak and tight adductors can cause back pain and as well as knee pain. So, even though it may not be as popular as the rest of the thigh, it does help in preventing you from walking like baby giraffe. A popular and effective exercise for your adductors would be the clamshell as great for toning strengthening a stretching your inner thighs.


  1. Lie on your side with your legs stacked on top of each other with a 45-degree angle bent at the knees.
  2. Rest your head on the arm that’s on the floor and use the other to steady your hips throughout the exercise.
  3. Engage your core as you raise the upper knee as high as you can while keeping your lower leg on the floor without shifting your hips or pelvis.
  4. Pause at the then return back to the starting position.

Looking for a challenge? Then try adding resistance bands right above your knees.

Abductors

This happens too many times; you’re trying to build your booty and after all the squats, lunges, and deadlifts you notice a small dip on the side of your thigh. This is due to a lack of abductor development. The tensor fascia latae (tfl), the gluteus medius, and minimus makes up your abductors. These group of muscles would be considered to be the most overlooked group of muscles when developing your glutes. Because these muscles are often overlooked I put together a mini routine to work your abductors.


Fire hydrant

  1. Start with your hands and knees on the ground.
  2. While keeping your knee bent, core engaged, and spine in neutral position raise it away from your body
  3. Hold at the top of the exercise and return to the starting position

Rainbow

  1. Start with your hands on the ground, with one leg bent on the knee and other straight out to the side with only your toes touching the floor.
  2. From here take the straight leg and raise up and over as if your drawing a rainbow with your leg.
  3. Once your toes reach the other side, you have completed the rainbow
  4. Lastly, from the end position draw another rainbow to return back to the starting position, that’s one rep.

Donkey kick

  1. Start on your hands and knees with your core engaged
  2. Keeping your knee bent at a 90-degree angle raise it up to hip level and flex at the top
  3. Pause at the top and lower the knee without touching the floor


Since all of these workouts starts on your hands and knees, for full effect perform each workout back to back on each leg at a time.

Building curvy thighs can be tough and takes time, but on the upside it doesn’t require a membership or a lot of weight.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2019 Derrick Bennett

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