DOLCE DIET LIFESTYLE:
Why We Love ‘Thunder Thighs’
(And You Should, Too!)
by Samantha Coogan, MS, RDN, LD
When most people hear the term “thunder thighs”, they likely think of it negatively. I think thunder thighs are fantastic! Why? What’s more powerful than thunder? The Norse God of Thunder, Thor, is the most powerful & strong god among them. Thunder thighs means powerful, muscular thighs! So just say no to the “thigh gap” and allow Thunder and Lightning to be your guides (plus they’ve probably saved your phone a time or two from falling in the toilet – don’t act like you’re not liking Instagram posts while in the loo!.)
Need some thunder in your thighs? Try these exercises to increase those muscles below the bum!
Step Ups
• Stand in front of a bench or step, and place your right foot firmly on the step. Your other foot should be flat on the step.
• Press into the foot on the step and lift your body up until your leg is straight, and stand all the way up at the top.
• Lower your body back down with the same foot you stepped up with.
• Repeat for 3 sets of 15 reps (do all reps on one side first, then switch to the other side).
Try this: Add weights and/or height to increase the intensity. You can hold dumbbells or kettlebells, and most gyms have steps that flip to various heights. The higher you go, you may want to consider some knee sleeves for a little extra support.
Weighted Lunges
• Start by holding dumbbells or kettlebells in each hand down at your sides.
• Take your right foot and step forward firmly planting your foot flat, being sure to keep your shin perpendicular to the floor (your knee should be at a 90 degree angle and NOT tracking over your toes).
• Step until your left knee gently touches the ground (again knee sleeves come in handy here to protect your knee from impact from the ground).
• Return to standing position by stepping back up with your right leg. Repeat on the other leg.
• Repeat for 3 sets of 10 each side, alternating.
Try this: for more advance athletes, you can do weighted lunges on your back, front rack position or overhead. Overhead lunges can be done with a barbell, dumbbells/kettlebells or a weight plate.
Pistol or One-Legged Squat
• Hold onto a chair, or another sturdy piece of furniture.
• Stand straight up with your other arm extended in front of you, palm down.
• Lift your right leg and try to keep it as straight and tight as possible throughout the exercise.
• Bend your left leg and lower down into a squat as far as you can, keeping the weight in your heel and back straight.
• Pause for a few seconds at the bottom of your move, then return to standing. Alternate legs for 60 seconds.
Try this: For more advanced athletes, you can do these freestanding, or even add some weight by holding a dumbbell or kettlebell. The weight actually helps to counterbalance the body over one foot. These are my favorite, and really activate the glutes as well. Of course, you’ll need to have built a strong base/glute/quad engagement from the freestanding version first before trying these. It also helps to pick a focal point and engage your core to help with balance. Again, knee sleeves will help for a little bit of a bounce out of the bottom.
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