Do squats. This is the single best exercise you can do to help fill out your thighs, since it engages the most muscle fibers in the area. If you're a beginner you can do squats without weights. For more advanced athletes, hold a barbell bearing weight you can lift for 10-12 reps. If you’d prefer not to use a barbell, you can use two dumbbells instead. Here's how to correctly do a squat:  Stand with your feet shoulder-width apart. Bend your knees and squat, lowering your bottom until your thighs are parallel to the floor. Keep your knees aligned right above your toes. Hold the position for 10 seconds. Push back up to starting position. Repeat 10-12 times for 3 sets. . Do sets of 10-15 reps for each leg. Start with one set and build up to 3 or 4 sets. Try holding dumbbells at your sides to add resistance and help build more muscle. These work your glutes, quadriceps and hamstrings, and over time they can help you build muscle to make your legs fill out.  Take a big step forward with one foot. As you step, drop your back knee toward the floor. Keep your torso perpendicular to the floor. Rise into starting position and lunge with your other foot. This is another great exercise you can do with minimal equipment, and it’s great for  getting bigger calves. Stand in front of an exercise box or step that you can easily jump upon. The taller the box, the more difficult it will be. Start with toes pointed toward the box. Jump explosively and land on the box with the balls of your feet. Jump back down to the floor. Repeat.  Be sure the box you use is heavy enough that it won’t slide when you land on it. It’s not a good idea to use dumbbells when you do box jumps; you might need your hands to catch yourself if you trip. For this exercise you will need a leg extension machine, which is standard in any gym with a weight room. Start with weights that provide light resistance and go for the burn.  Sit on the leg extension machine with your knees bent and your feet under the lower bar. Extend your leg, keeping a slight bend at...

TL;DR in Vietnamese:
Tập Squat (gánh đùi). Tập Walking Lunge (bước đi chùng chân) Tập Box Jump (nhảy lên hộp). Tập đá đùi trước. Tập Standing Leg Curl (cuốn tạ đứng). Thực hiện bài tập Stiff-legged Deadlift.