Tips : Exercise to Increase Thighs for Football

The muscles in the thighs and glutes are what allow a football player to produce the power to block an opponent and sprint up the field. Building mass in your thighs increases the amount of force and power that they’re able to produce. According to the American Council on Exercise, when trying to build muscle, emphasis should be on compound exercises, which are ones that require movement around multiple joints.

Romanian Deadlift

To perform the Romanian deadlift, a compound exercise that develops your glutes, quads, hamstrings and calves, grasp a weighted barbell and hold it down at the front of your thighs with your hands set to shoulder-width apart and palms facing your thighs. Keep your back straight and head up as you push your hips back and bend forward at the waist, bending your knees slightly to lower the barbell to the floor. Once the weight plates tap the floor, extend your knees and hips to return to a standing position.

Back Squat
The back squat is a compound weight-training exercise that develops the glutes, quadriceps and calves. Place a barbell onto a squat rack so that it’s positioned just below the height of your shoulders. Step up under the bar and place it atop the back of your shoulders. With a weighted barbell loaded onto your shoulders, set your feet to hip-width apart. Keep your head up and back straight as you push your hips back and bend your knees. Lower until your thighs are parallel to the ground and then extend your hips and knees to come back to a standing position.


Training

In order for the back squat, Romanian deadlift and barbell lunge to build mass in your thighs, the American Council on Exercise recommends that you perform three to five sets of six to 12 repetitions each. Give your legs 30 to 90 seconds of rest in between each set. Complete the thigh workout two days per week, with two days off in between each session.

 

To perform the Romanian deadlift, a compound exercise that develops your glutes, quads, hamstrings and calves, grasp a weighted barbell and hold it down at the front of your thighs with your hands set to shoulder-width apart and palms facing your thighs. Keep your back straight and head up as you push your hips back and bend forward at the waist, bending your knees slightly to lower the barbell to the floor. Once the weight plates tap the floor, extend your knees and hips to return to a standing position.

perform the Romanian deadlift, a compound exercise that develops your glutes, quads, hamstrings and calves, grasp a weighted barbell and hold it down at the front of your thighs with your hands set to shoulder-width apart and palms facing your thighs. Keep your back straight and head up as you push your hips back and bend forward at the waist, bending your knees slightly to lower the barbell to the floor. Once the weight plates tap the floor, extend your knees and hips to return to a standing position.

To perform the Romanian deadlift, a compound exercise that develops your glutes, quads, hamstrings and calves, grasp a weighted barbell and hold it down at the front of your thighs with your hands set to shoulder-width apart and palms facing your thighs. Keep your back straight and head up as you push your hips back and bend forward at the waist, bending your knees slightly to lower the barbell to the floor. Once the weight plates tap the floor, extend your knees and hips to return to a standing position.