How to Grow Juicy Thighs for Stronger Squats

Find out how to grow juicy thighs, if that is what you are after.

In the vast landscape of strength training and fitness, certain muscle groups often take centre stage, receiving considerable attention and acclaim. However, amidst discussions about sculpted biceps, powerful quads, and chiselled abs, the often-overlooked inner thighs quietly play a pivotal role in the overall functionality of the body.

This article aims to shed light on the significance of training the inner thighs, unveiling the reasons behind their importance and offering valuable insights into effective techniques and equipment utilization for building strong and meaty inner thighs.

The information you are about to see was largely based on a video shared by Marcus Filly. Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

The human body is a complex interplay of muscles and joints, each contributing uniquely to our movement and stability. While many fitness enthusiasts diligently work on well-known muscle groups, the inner thighs often remain a hidden gem waiting to be discovered. Beyond the aesthetic aspect, understanding the functional role of the inner thighs becomes essential for anyone seeking comprehensive strength, stability, and injury prevention.

How to Grow Juicy Thighs

The inner thighs, also known as the adductors, serve as linchpins in fundamental movements like squatting, hinging, and pulling off the ground. In the intricate dance of muscle activation, strong inner thighs play a crucial role in maintaining balance and stability, particularly in the hips, low back, and pelvis. As fitness routines commonly emphasize external rotation work, incorporating targeted adduction exercises becomes paramount for fostering balanced strength and mitigating the risk of injuries.

These inner thigh muscles aren’t just passive players; they actively contribute to the execution of various exercises, including squats and deadlifts. Consequently, neglecting their development could lead to imbalances, compromising overall strength and functionality.

The Seated Adductor Machine:

Enter the seated adductor machine, an often-underestimated piece of equipment that holds the key to unlocking the potential of your inner thighs. While it may not garner as much attention as other gym apparatus, its strategic use can not only build strength but also enhance flexibility and mobility in the inner thigh muscles.

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Using the Seated Adductor Machine Correctly:

Understanding the nuances of the seated adductor machine is crucial for maximizing its benefits. By making simple adjustments to the backrest and the width of the start pads, individuals can tailor their workouts to target the inner thighs more effectively. However, it’s not just about pushing the pads apart; it’s about ensuring continuous tension throughout the movement, avoiding common mistakes that hinder progress.

1. Adjustments: When using the seated adductor machine, pay attention to two main adjustments – the backrest and the width of the start pads.
2. Avoiding Mistakes: Many people make the mistake of not maximizing the range of motion. Adjust the machine to its widest setting, slide your butt up the seat, and pull the pads in, ensuring continuous tension throughout the movement.
3. Tempo and Repetitions: Maintain a controlled tempo, including a pause in the stretched position. This not only enhances strength and hypertrophy but also contributes to improved flexibility and mobility. Aim for rep ranges between 6 and 25, ensuring high effort and proximity to failure.

The Copenhagen Raise: Minimalist Equipment Version

For those without access to a seated adductor machine, the Copenhagen Raise emerges as a minimalist yet effective alternative. This bodyweight exercise, performed in a side plank with the foot elevated on a bench, shifts the focus squarely onto the adductors, emphasizing tension and strength.

Progressive Overload and Range of Motion:

1. Weighted Variation: To increase resistance, place a dumbbell on the hip during the Copenhagen Raise, progressively overloading the adductors.
2. Increasing Range of Motion: To enhance the range of motion, use a higher bench, plyo box, or stack weight plates. This allows for a deeper stretch and increased tension, promoting both strength and flexibility.

Benefits of Inner Thigh Training:

1. Aesthetic Benefits: Inner thigh muscles contribute to the width and girth of the legs, enhancing the overall look, particularly in bodybuilding competitions.
2. Injury Prevention: Strengthening the adductors helps prevent injuries, especially in the common injury-prone area connected to the hamstring muscle complex.
3. Balancing Hip Strength: Counterbalancing external rotation work with internal rotation or adduction exercises creates a well-rounded hip strength program, minimizing muscle imbalances.

In conclusion, incorporating targeted inner thigh training into a comprehensive workout routine is not just about aesthetic aspirations. It’s about cultivating a strong, balanced physique, preventing injuries, and enhancing overall functional strength. Whether utilizing a seated adductor machine or opting for minimalist equipment variations like the Copenhagen Raise, a focused approach to form, progressive overload, and a complete range of motion promises to unlock the full potential of those oft-neglected inner thigh muscles. So, let’s embark on a journey to sculpt strong and meaty inner thighs, acknowledging their integral role in the intricate tapestry of our physical well-being.

If you are one of those people that prefer visual cues about everything that was discussed above, you can simply watch the video below. In it, Marcus Filly talks about all the details on how to grow juicy thighs while also demonstrating how to perform the exercises mentioned above.

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Having strong thighs is crucial for various reasons, encompassing both functional and aesthetic aspects. Here are several compelling reasons why it is important to have strong thighs:

1. Functional Movement and Mobility:

• Everyday Activities: Strong thighs play a central role in everyday movements such as walking, standing up, sitting down, climbing stairs, and getting in and out of vehicles. Adequate thigh strength ensures these activities are performed efficiently and with reduced strain on the joints.

• Enhanced Athletic Performance:

• Running and Jumping: Whether you’re an athlete or just enjoy recreational activities, strong thighs are essential for running, jumping, and participating in sports. The power generated by the thigh muscles contributes significantly to performance in activities that involve explosive movements.

• Stability and Balance:

• Joint Stability: The muscles in the thighs provide stability to the knee and hip joints. Strong thighs help in maintaining proper joint alignment, reducing the risk of injuries and enhancing overall stability.

• Injury Prevention:

• Reduced Risk of Strains and Tears: Weak thigh muscles can lead to imbalances, increasing the risk of strains and tears in the muscles and surrounding connective tissues. Strengthening the thighs helps prevent injuries, especially in the quadriceps, hamstrings, and adductors.

• Joint Health:

• Knee Support: The quadriceps, which are a group of muscles in the front of the thigh, play a crucial role in supporting the knee joint. Strong thighs help protect the knee from various conditions, including osteoarthritis and instability.

• Improved Posture:

• Spine Alignment: Thigh strength is linked to proper posture. Strong thighs assist in maintaining a stable pelvis, which, in turn, supports the spine’s natural alignment. This can alleviate back pain and reduce the risk of developing posture-related issues.

• Metabolic Benefits:

• Caloric Expenditure: Larger muscle groups, such as the thighs, contribute significantly to overall caloric expenditure. Regular strength training for the thighs can aid in weight management and improve overall metabolic health.

• Aesthetic Appeal:

• Muscular Definition: Well-developed thighs contribute to a balanced and sculpted physique. Whether you’re pursuing bodybuilding or simply aiming for a toned look, strong thighs enhance overall muscular definition.

• Joint Flexibility:

• Enhanced Range of Motion: Strong thighs, when combined with flexibility exercises, contribute to improved joint flexibility. This can be beneficial for activities that require a wide range of motion, such as certain sports or functional movements.

1. Age-Related Benefits:

• Bone Health: Resistance training for the thighs supports bone health, which is particularly important as individuals age. It helps in mitigating the risk of osteoporosis and maintaining overall bone density.

In summary, having strong thighs is not only beneficial for day-to-day activities but also plays a crucial role in injury prevention, athletic performance, and overall health. Incorporating targeted strength training exercises for the thighs into your fitness routine can contribute to a more functional, resilient, and aesthetically pleasing physique.

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