February 8


Ultimate Guide Towards Thicker Thighs And Hips in A Week

Every person on this earth comes in different shapes and sizes. All these differences could be due to multiple factors such as genetics or lifestyle. However, the modern beauty standards set by models play a trick with people’s minds.

Where once skinny thighs were a fashion, it’s the opposite now. Females are running more after cracking the code to how to get thicker thighs and hips in a week. Moreover, due to fashion standards, females compare themselves with their muscular friends, making them feel uncomfortable in their own skin. 

And all this complexity leads to sabotaging oneself due to strenuous attempts towards thick thighs and thick butt. However, getting a thicc booty and big thighs is not hard. If you know the proper science behind it, you will follow the suitable methods towards a healthy gain. 

We have managed to gather a few healthy ways you can try that can help with your transformation journey, but first, we quickly dive into the science behind what makes your thighs thick and big thick ass. 

thick thighs

Science Behind Thighs And Ass 

We all want to get what we wish to in shorter periods; similarly, with a beach body, we want to know how to get thicker thighs and hips in a week but whether this goal is achievable or not. But, again, only your knowledge about your body can help you answer this.  

Thigh size mostly depends on the bone structure and proportion of your body’s fat and muscle mass. Getting thicker thighs is achievable through different methods, but sorry to bust your myth, you can definitely not get big hips and thighs in a week. 

Thighs are made up of the femur(thigh bone), muscle ( quadriceps, hamstrings, adductors), Connective tissue (fascia, ligaments, tendons), and the fat stored around them along with arteries, veins, and nerves. The amount of fat you store in your thighs and ass depends on your genetics and hormone levels. 

This gives two main types of bodies gynoid (pear-shaped) and android (apple-shaped). People with gynoid bodies store more fat and muscle in their thighs and buttocks, while those with android body types store more fat in the abdomen or stomach.

You can not decide where you can store the fat in your body; however, what you can do is you can build muscle to get thick butt as you have more control over building muscles. 

Now that you know what is what let’s get down to the main part of how to get thicker thighs and hips in a week!

    Get the latest exercise types, equipment reviews, fitness tips and exclusive offers to help you on your fitness journey.

    How To Get Thicker Thighs And Hips In A Week

    We are sorry to let you down, but no matter what you do, you can’t get your body to change in a week, no matter what you do. Especially the thighs and hips, as these are big muscles and require longer periods to recover than other muscle groups, essential for building muscles. 

    But the good news is if you work hard consistently on different methods that we will be discussing here, you will likely start to notice changes in your body within a month. This is because building muscles requires energy, and you need to eat, and we dont mean you eat whatever you can. 

    Here we are talking about a healthy diet because with the combo of a hard workout and proper diet ( diet doesn’t mean starving yourself), you can achieve your goal of getting a thicker booty in a month, if not in how to get thicker thighs and hips in a week

    Keep on reading to find the best exercise to increase buttocks and hips! 

    thick booty

    How Body Types Help In Gaining

    Imagine yourself in body-fit activewear that makes your thicc booty look even better, and all the stares land on your thick thighs. Of course, we know we all want to know how to get thicker thighs and hips in a week

    Your body type plays a big part in helping you gain muscles. Most of the body comprises the glutes, the biggest muscle group. This muscle group called as glutes are divided into three main muscles  the gluteus maximus, gluteus minimus, and gluteus medius. 

    Because of these muscles, the human body gets the strength to sit, jump, run and walk. In addition, they provide the body with a good posture and strength.  

    Bigger butt and fuller thighs elevate confidence and make one feel great about themselves. 

    The reaction of the muscles depends on the body type. The three body types are the endomorphs, the mesomorphs, and the ectomorphs. Although consistency, commitment, and determination are essential for achieving their body goals. 

    It is also necessary to understand that whatever training you do will depend on the rate at which your muscles react. These muscles tend to react more when you have been training in the past. 

    big thighs

    Workout For Building Upper Leg Muscles

    Your goal of how to get thicker thighs and hips in a week needs to relax and stretch up a bit to a month for healthy results. To develop thick thighs and a big bubble butt, it is essential to know the correct muscles that need to be targeted while working out. 

    As we discussed above gluteus maximus makes up the butt which is the largest muscle in the body. And for thighs, they are divided into two parts front and back.  

    The front thighs are quadricep muscles; these four long and large muscles help straighten the leg. The muscles are further named vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. 

    The back thighs are known as hamstring muscles that help bend the leg. These three muscles are the biceps femoris, semimembranosus, and semitendinosus.

    Other important muscles of the thighs include the sartorius, pectineus, gracilis, adductor longus and Magnus, and iliopsoas, which help with various movements like  (bringing the leg toward the body), knee flexion, and hip flexion. 

    If you target these muscles, you can get healthy big buttocks and thick thighs in no time. The exercises that focus primarily on these muscles are listed below. 

    The Squat

    The Squat

    The squat is one of the basic exercises best for toning the buttocks. This exercise helps make the glutes stronger to provide muscle strength and tones to better shape. In addition, it targets the glutes, hamstrings, and quadriceps, which improves the shape of the buttocks. 

    This exercise can be followed by people of all body types with and without weights. Try keeping it simple, starting and slowly adding weights to the squats. 

    Eventually, mix it up with different exercises for better and faster results. The best part of this exercise is that it helps develop the lower body and targets multiple muscle groups. 

    Wall Sit 

    The wall sit, also known as the “jetliner position,” targets quadriceps muscles. Again, this is a very simple exercise best for non-athletic people. We usually perform this position while getting up from a chair or walking down the stairs. 

    To perform it correctly, you need to form a right angle(90 degrees) at the hips, and the knees and the back should be pressed flat in the wall, heels on the ground. 

    While doing this, you will feel a slight pulling of the quad area. 

    People can mix up this exercise with other routine exercises as it helps build muscular endurance, which helps delay fatigue. As a result, your quad area feels more powerful.

    Basic Squats

    Bodyweight squats, also known as air squats, are the most basic form of squats. The person performing this exercise uses the body weight for resistance. It can be done with several variations, including weights like barbells and dumbbells, maybe wearing resistance bands on legs for extra pull, or yoga balls are an excellent method to do squats. 

    The right way to do a basic squat is to feel the pull in the thighs and glutes. The feet should be slightly hip-width apart. Keeping the chest up and shifting the weight onto the heels. The best part is you can perform it anywhere as it does not require wide space or equipment. 

    This can be best when looking at how to get thicker thighs and hips in a week!

    Sumo Squats 

    Sumo Squats are variations of a standard squat. The only difference is that you have to take a wider stance and position with your feet turned out to perform this variation. If you are thinking of leg day today. It might just turn a little challenging with these squats. 

    Like all other squats, these help in leg strength, total body strength, and glute strength by working on the glutes, hip flexors, quads, hamstrings, and calves; however, sumo squats work the inner thighs as well.

    Hip Extensions 

    Hip Extension Exercise

    By doing hip extensions, you won’t only be getting yourself bubble butt and thick thighs but also benefiting yourself with the muscles doing their job properly and not relying on other muscles with things like lower back pain. 

    This exercise targets the gluteus maximus, hamstrings, and adductor Magnus. It strengthens these muscles and provides them with firm buttocks. There are several variations of hip extensions that you can try out; the best and easy ones are Glute Bridges and Donkey kicks which helps in how to get thicker thighs and hips in a week. Having strong hip extensors can improve your athletic performance and give you a competitive edge.

    Glute Bridge 

    This exercise does wonders not only on your physique but also helps in improving your structural health. So your question of how to get thicker thighs and hips in a week will not only be fulfilled but will also help you in correcting your posture. 

    If you are doing it correctly, you will feel the burn in your glutes and hamstrings. You can perform this easy exercise both indoors and outdoors. You will require an exercising mat; no other equipment is necessary. 

    The correct way of doing it is to lie down on your back, bend the knees, and put the weight on the feet as you thrust your ass up in the air. Then, add it up to your routine along with squats. 

    Donkey Kicks

    Donkey kicks, just like the other hip extension exercises, are low-impact bodyweight exercise that targets the gluteus maximus. However, if done properly, it affects the glutes, shoulders, and core muscles as it is performed on all fours. 

    This exercise is great to burn while opening up the hips, which help you in reaching your target of big booty and thick thighs, well it might not help you in how to get thicker thighs and hips in a week, but with consistency, you will start noticing the change in your ass and thigh muscles.  


    Lunges Benefits

    Did you know kneeling can help you into how to get thicker thighs and hips in a week just by kneeling to tie your shoes! Because that’s what lunges are.  

    Lunges are one-legged squats where you put one leg behind you on a chair or box and lower your other leg several times. It works on your glutes, quads, hamstrings, core, and the hard-to-reach muscles of your inner thighs.

    It is a great beginner move that can help develop lower body strength. And there are different variations that you can try to spice up a little. 

    Deadlift Lunges 

    Lunges themselves are a very effective exercise, but deadlift lunges always hit more than one muscle group. In addition, a deadlift is much faster for the muscles to react than normal lunges; it smashes glutes and hamstrings instantly. 

    It gives you a full leg workout by doing a few reps in an exercise; they might be the perfect fit for how to get thicker thighs and hips in a week. For beginners, start with light weights at first. Then, gradually increase according to your capacity and muscle strength, and the primary focus should be on perfecting the posture to prevent lower back injuries. 

    Static Lunges 

    Static lunges can be a great start for your journey towards how to get thicker thighs and hips in a week, as these are simple and effective exercises. This lunge variation is explicitly designed to work on core and lower body strength. It is a bodyweight exercise that will also help build strength and coordination to practice different variations of lunges, the harder ones. 

    To perform static lunges properly, you need to move into the lunge position and hold for a minute to target the lower-body workout that targets your hip flexors, hamstrings, and quadriceps.

    Single-Leg Hip Thrusts 

    Single-Leg Hip Thrusts 

    You will have to lay back on the floor while your left foot rests on a bench or a chair for this exercise. Next, stretch your right leg to face the ceiling and thrust your hips upwards as far as you can go. 

    Side Step-Ups With Sidekicks 

    Side Step-Ups With Sidekicks 

    Adding this exercise to your routine can help develop the lower leg muscles. For this, you have to stand with one foot on the other chair, the other one elevated in the air, lift your leg in front of your face and right arm towards the sides, and repeat then change sides.

    Exercising And Eating Healthy Can Get You Thicker Thighs and Big Butt

    There is a strong correlation between exercise and the food you eat. So if you are able to understand this, you can ensure yourself not towards how to get thicker thighs and hips in a week but definitely in a month. 

    When you exercise to build muscles, your body requires strength, and for that, you need to consume more food after you burn calories. But that does not mean you can eat anything and everything because eating junk can put your health at risk. 

    For that, you need to consume a proper diet, and for that, you will need to take help from a nutritionist or a doctor. This way, you can get thicker thighs by just eating without exercising. 

    Thicker Thighs Without Exercise 

    Those who are packed at offices and never find time to move their muscles but still want to get in the line of how to get thicker thighs and hips in a week. We have good news for them. 

    Surprisingly, genes strongly impact our body shape with all the other things that we inherit from our parents. Due to this, some people don’t need extra effort to get large thighs or big butts; they are just blessed with it. 

    There are some oils in the market with a promising effect of improving the thigh muscles without causing any side effects. These can create new cells that store lipids quickly and give you a big bubble booty that you can flaunt happily. 


    We live in a world where we are supposed to follow the beauty trends and live along with them, and for that, we need to work on ourselves now and then. Having a big butt and thick thighs is a beauty standard that everyone craves to get. And some even want to know how to get thicker thighs and hips in a week which we guess is impossible

    But we believe if you stay consistent with the tips provided above, you will see the results soon, which is also healthy.