Do Lunges Make Your Thighs Bigger? Discover the Truth!

Lexi Lutz
Reading Time: 8 minutes
do lunges make your thighs bigger
Table of Contents

Throughout my career as a personal trainer, I’ve encountered numerous differing opinions regarding the ideal exercises for enlarging the thighs. A common inquiry that frequently arises is the effectiveness of lunges in promoting thigh development. 

I’ve compiled the information you need to know about the relationship between lunges and thigh hypertrophy.

Lunges have been a popular exercise for centuries, and for good reason – they work a variety of muscles in the lower body, making them a great choice for anyone looking to build strength and size in their legs. But the question remains: do lunges actually make your thighs bigger, and if so, how much of an impact can they have on overall thigh size?

In this article, we’ll explore various aspects of lunges and thigh growth, including the muscles worked during lunges, the concept of hypertrophy and how it relates to lunges, various lunge variations, and the overall impact of lunges on thigh size.

Muscles Worked During Lunges

Before we can determine if lunges can make your thighs bigger, let’s take a closer look at the muscles involved in this exercise. Lunges primarily work the quadriceps, hamstrings, and glutes. These muscles work together to extend and stabilize the hip and knee joints.

The quadriceps, located on the front of the thigh, are activated during the upward phase of the lunge. They play a crucial role in knee extension and are responsible for much of the knee’s stability.

The hamstrings, on the back of the thigh, work during the downward phase of the lunge, acting as hip extensors and knee flexors. They help to stabilize the entire leg during the exercise.

The glutes are also super important in the lunge movement. They work during the upward phase of the lunge, helping with hip extension and enhancing the stability of the knee.

leg exercises for thicker thighs

Working these major muscle groups through lunges can lead to increased strength and thickness in the thighs over time. However, it’s important to incorporate a variety of exercises into your leg workout routine to ensure balanced muscle development and prevent injury.

Hypertrophy: An Introduction to Muscle Growth

Before we dive into how to build thigh muscles with lunges, we need to understand the concept of hypertrophy

Hypertrophy refers to the process of muscle growth, which occurs when muscle fibers undergo microscopic tears and then heal, resulting in an increase in size and strength.

This growth can happen through a variety of means, including weightlifting, bodyweight exercises, and even daily activities that require the use of muscles.

In terms of building thigh muscles with lunges, hypertrophy can occur in the muscles of the quadriceps, hamstrings, and glutes. These muscles are primary targets during lunges, making this exercise an effective way to stimulate muscle growth in the thighs.

Building muscle isn’t just about counting reps or lifting a specific weight. Nope, it’s about gradually cranking up the intensity over time. You can do this by throwing on more weight, upping the reps, or adding extra sets to your routine, aka progressive overload.

Ultimately, to build thigh muscles with lunges, you’ll need to focus on progressive overload, proper form, and consistency in your workouts. By doing so, you can stimulate hypertrophy in the muscles of your thighs and achieve your thigh-building goals.

Lunge Variations for Different Fitness Levels

If you’re new to lunges, it’s important to start with beginner variations before advancing to more intermediate options.

Beginner lunges typically involve stepping forward with one foot and lowering your back knee towards the ground, while intermediate lunges may include jumping or adding weights for added resistance.

lunge variation

When choosing lunge variations, consider your fitness level and any injuries that may impact your ability to perform certain movements. It’s always best to start with the basics and gradually increase intensity as your muscle strength and endurance improves.

Lunge VariationLevel
Forward LungeBeginner
Reverse LungeBeginner
Walking LungeIntermediate
Jumping LungeIntermediate
Weighted LungeIntermediate

By incorporating a variety of lunge variations into your workout routine, you can challenge your muscles in new ways and maximize thigh growth potential.

The Impact of Lunges on Thigh Size

After examining which muscles are worked during lunges and the science behind muscle growth, we can now delve into the specific impact of lunges on thigh size. While lunges alone may not be enough to drastically increase thigh size, incorporating variations and including them in a well-rounded workout routine can be beneficial for hypertrophy.

Some other exercises that can complement lunges and help increase thigh size include:

  • Squats
  • Deadlifts
  • Leg presses

These compound exercises also target the muscles of the thighs and can be adjusted for different fitness levels. Incorporating isolation exercises such as leg extensions and hamstring curls can also help target specific muscle groups in the thighs.

Including these exercises in a well-structured workout routine can help increase overall muscle mass and result in thicker thighs. To maximize results, it is important to progressively increase weight and intensity over time.

ExercisePrimary Muscles Worked
LungesQuadriceps, hamstrings, glutes
SquatsQuadriceps, hamstrings, glutes
DeadliftsHamstrings, glutes
Leg PressesQuadriceps, hamstrings, glutes

Unveiling the Truth about Lunges and Thigh Size

We’ve explored the question of whether lunges can make your thighs bigger. By understanding the muscles worked during lunges and the concept of hypertrophy, we’ve come to a conclusion about the impact of lunges on thigh size.

So, do lunges make your thighs bigger? The answer is yes! Lunges can contribute to thigh muscle growth and hypertrophy, making them a valuable addition to any thigh-building workout routine.

But it’s important to keep in mind that lunges alone may not be enough to achieve significant thigh growth. Incorporating other exercises and workout routines can help you achieve your thigh-building goals more effectively.

Lunges can have a positive impact on thigh size, but they should be used in conjunction with other exercises and routines. By taking a holistic approach to thigh-building, you can maximize your results and achieve the bigger thighs you desire.

So, go ahead and incorporate lunges into your workout routine and see the impact for yourself! Remember to stay consistent and patient, and you’ll be on your way to bigger, stronger, and more toned thighs in no time.


Do lunges make your thighs bigger?

Lunges can contribute to thigh muscle growth and potentially make your thighs bigger. These exercises primarily target the quadriceps, hamstrings, and glutes, which are the major muscle groups in your thighs. By consistently performing lunges with proper form and gradually increasing the intensity, you can stimulate hypertrophy in these muscles, leading to increased thigh size over time. However, it’s important to note that individual results may vary based on factors such as genetics, nutrition, and overall workout routine.

What muscles are worked during lunges?

Lunges primarily target the quadriceps (front of the thigh), hamstrings (back of the thigh), and glutes (butt muscles). These leg muscles play a significant role in lower body functional movements and stability. Additionally, lunges engage the calf muscles, core muscles for stability, and various smaller stabilizer muscles throughout the legs.

What is hypertrophy and how does it relate to muscle growth?

Hypertrophy refers to the increase in size or growth of muscle cells. When you perform exercises like lunges, it creates microscopic damage to the muscle fibers. During the recovery phase, the body repairs and strengthens the muscle fibers, resulting in muscle growth and increased muscle size. Hypertrophy can occur through various stimuli, including progressive overload and adequate nutrition.

What are some lunge variations for different fitness levels?

Lunge variations can be tailored to different fitness levels. For beginners, starting with basic lunges, such as alternating forward lunges or stationary lunges, is recommended. Intermediate fitness levels can progress to walking lunges, reverse lunges, or jump lunges. Advanced variations include weighted lunges, lateral lunges, or Bulgarian split squats. It’s important to choose a variation that challenges your muscles without compromising proper form and safety.

Besides lunges, what are the best leg exercises for thicker thighs?

Lunges are an effective exercise for building thigh muscles, but they can be complemented with other exercises for optimal results. Squats, step-ups, leg presses, deadlifts, and hip thrusts are some of the exercises that target the thigh muscles from different angles and intensities. Incorporating a variety of exercises into your workout routine can provide a well-rounded approach to thigh muscle growth.

Should I expect immediate results from lunges in increasing thigh size?

Building thigh muscle and increasing thigh size is a gradual process that requires consistency, patience, and dedication. While lunges can contribute to thigh muscle growth, it can take weeks or months to see noticeable changes. Factors such as genetics, nutrition, overall workout routine, and recovery play crucial roles in the rate of muscle growth. It’s important to stay committed to a well-rounded thigh-building workout routine for long-term results.