At some point this year \u2014 probably June or July, according to most state legislators \u2014 coronavirus restrictions will ease and we will all\u00a0re-emerge, like bears from their slumber, into polite society. To help you readjust, we\u2019ll be sharing some advice on grooming, fitness, getting dressed in something besides sweatpants (but also sweatpants), how to manage your stress and mental health, dating, concert and bar etiquette, and more. Last month, we published a thirsty paean to a summer of potentially dangerously short short-shorts inspired by the post-gym fit of one Milo Ventimiglia. The This Is Us star was recently captured somewhere in LA wearing a pair of three-inchers, which did nothing to hide the family-sized turkeys sitting where his thighs ought to be. Predictably, the photo poured some gas on a movement that TikTok started to pioneer last summer. The top-liked comment on GQ\u2018s Instagram simply reads: \u201cmore! thigh!\u201d The world wants to see you show some more lower-half skin, stat. And you know what? The world deserves it. Last summer was a wash, and we\u2019re all sick of seeing our neighbors in grey sweatpants at the grocery store. Of course, this new paradigm begs the question: What if you\u2019re not feeling ready to let your thighs fly? What can you do now \u2014 and throughout the summer \u2014 to get them in in beach (or parking garage) shape? Keep in mind that supersized trunks aren\u2019t a must-have virtue. You can be in excellent shape without them, you\u2019re allowed to feel good about yourself without them, your \u201chot vax summer\u201d will be intact without them, and it\u2019s possible, despite your best efforts, that genetics stand in the way of you ever really getting them. But at the same time, wearing short shorts is a blast, and it\u2019s nice to have a wacky fitness dream heading into this summer. Anything to keep workouts fresh and fun. To that end, here\u2019s a brief, handy guide to getting bigger thighs. We\u2019ll see those hams on the other side. What\u2019s in a thigh? Quick anatomy lesson: the thigh is made up of the quadriceps (at the front, which is comprised of four distinct parts), the hamstring (at the back) and the adductor muscles (located at the interior). These muscles are all responsible for different things: the quads supply strength and stability, the hamstrings function as a \u201cmotor\u201d for propelling the body forward (that\u2019s why they\u2019re so susceptible to injury in sports) and the adductors support healthy alignment, helping the legs rotate internally, which provides more power to your legs. Despite those varying assignments, though, the muscles tend to work together. Giving them all their due can only help you in your quest for bigger thighs. Full-body fitness To that point: as we covered recently in our call to arms for more \u201csustainable\u201d beach-body fitness (i.e., building bodies with thoughtful, full-body moves, not just isolating specific muscles to death), it\u2019s crucial to approach any body part from multiple angles. Recruiting other muscles in the region, or throughout the body at large, will open up a world of new workout opportunities, while ensuring the strain on one muscle doesn\u2019t stray towards injury. This might sound intimidating, but it\u2019s actually a good, simple thing. Mentally, it can be a nice entry point to know that you can jumpstart your thigh training by working the area via an array of activities outside of the gym. Think: strides around the track or on the turf (limit them to 200 meters or less), hill workouts, stair sprints, high-stepping in pools or ocean shallows, and all sorts of jumping exercises, from jumping jacks to box jumps to jump-roping. Rotate the above accordingly to make sure you never get bored, and don\u2019t be surprised if you get larger calves, a tighter core or a more upright posture as a natural byproduct. That\u2019s a victory, no matter what the original endgame was. Squats, squats, squats That said, if you don\u2019t power-lift the muscles in your thighs, you\u2019re probably not going to find the Ventimiglian results you\u2019re looking for. There\u2019s a reason people hover over the ever-popular racks at the gym for a chance to get some squats in. Bigger thighs start with bigger quads, and barbell squats, both back and front, help build power in the legs and back. Back squats mainly work the posterior of the body (hips, glutes, lower back), while front squats work the anterior (quads, upper back). To earn some killer quads, you\u2019ll want to master front squats. It will definitely take some time \u2014 they require more mobility than back squats. Squatting is also just tricky in general; it can mess with the back when done incorrectly; to generate safe, reliable power, remember to stand shoulder-width stance with your feet turned slightly outward. It\u2019s definitely worth starting slow. Begin with weightless air squats, then start doing goblets (where you hold a kettlebell in front of your chest, elbows out), and once you\u2019re lifting the weighted barbell, focus on form first, not weight. Once you\u2019re comfortable, start a progressive loading program, where you\u2019re lifting to failure each time you hit the gym. The bit players Other leg muscles, especially the glutes and calves, will naturally be recruited anytime you lift legs. We recommend getting dumbbells involved, in order to perform dumbbell split squats, dumbbell stiff-leg deadlifts, dumbbell lateral lunges and dumbbell walking lunges. For that last one, put five minutes on the board and lunge up and down the floor in the gym. For those other three, think three sets of eight to 12 reps each, with 90 seconds of rest in between. One incredibly simple exercise? The seated leg press. One incredibly advanced one? The kettlebell pistol squat. These sorts of free-weight exercises won\u2019t just get the glutes and calves firing \u2014 they\u2019ll involve the other muscles in the thigh, the hamstrings and adductors. There\u2019s a reason that trainers have soured over the year\u2019s on the gym\u2019s iconic \u201cthigh machines,\u201d like the adductor machine, leg extension machine or the angled leg curl machine. These over-the-top isolation machines ignore the fact that these muscles are better trained as a group. Start moving side to side with the help of a slide board, or prioritize single-leg training, forcing each leg to stabilize itself during a single-leg squat or deadlift. That\u2019s going to get the adductors and hammies howling. Isometric holds are gravy, too \u2014 try seeing how long you can hold a single-leg squat, then switch to the other leg. A sample week? Monday: Lift legs Tuesday: Core workout Wednesday: Alternative leg loading Thursday: Upper-body training Friday: Lift legs Saturday: Upper-body training Sunday: Rest Ideally, you want to lift your legs heavy two to three times a week. Going for just two here allows you to A) train to failure but still have time to rest, and B) have an \u201calternative,\u201d more dynamic workout in the middle of the week. This is endlessly customizable, but could mean a climb ride on a stationary cycle, a 15-minute jump-rope workout (jump hard for a minute on, take a minute off, repeat) or a circuit of at-home bodyweight moves, like air squats and box jumps. Keep things balanced, keep things fresh, and you\u2019ll actually want to keep going. An additional note: the workouts on Tuesday, Thursday and Saturday are just samples; if you want to plug those days differently, do your thing. Closing thoughts There is no correct path to the best and biggest thighs of your life. But that\u2019s a good thing. It means you have options. Wanting huge hams is a fun, novel goal for this summer \u2014 so you should enjoy yourself while trying to get them. Go slow but trust yourself when you\u2019ve mastered the form on certain moves and can start carrying more weight. Mix up your workouts frequently, especially on Wild Card Wednesday. Train without shoes on once in a while (the mind-muscle connection is real, folks). And take it easy on the cardio pursuits, at least for right now. No promises that you put it all together in time for a brush with the paps at Whole Foods in July, but goddamn it if it ain\u2019t worth trying. More Like This How to Build Your "Show Muscles" in a Way That's Actually Sustainable This Is the Only Year That It\u2019s Acceptable to Dream About Your Perfect Beach Bod It\u2019s Time to Kill Off Sit-Ups and Crunches for Good This article was featured in the InsideHook newsletter. Sign up now. The post It\u2019s the Summer of Massive Thighs, And Everybody\u2019s Invited appeared first on InsideHook.