Eat in a calorie surplus
Prioritize protein intake
Train thighs 2–3 times per week
Focus on progressive overload
Use compound lifts like squats, lunges, leg presses, and Romanian deadlifts
Add quad-focused exercises like front squats, hack squats, and leg extensions
Add hamstring-focused exercises like leg curls and stiff-leg deadlifts
Include glute exercises like hip thrusts and Bulgarian split squats
Use moderate to heavy weights
Train in the 6–12 rep range for most sets
Perform enough weekly sets for growth
Rest 1–3 minutes between sets
Increase weight, reps, or sets over time
Sleep 7–9 hours per night
Recover properly between leg sessions
Stay consistent for several months
Limit excessive cardio if muscle gain is the goal
Track body weight and leg measurements
Maintain proper form on every exercise
Consider creatine supplementation
Avoid skipping meals and under-eating