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We’re always being told how to lose weight, but what about gaining weight? 

Not everyone has the same end goal with their physique. For instance, you may be someone who wants to gain weight in their buttocks and thighs. This can create a more balanced figure.

As a professional trainer and nutritionist, weight loss is hardly all I address with clients. The truth is, both weight gain and an increase in muscle mass can be healthy and even appropriate for certain people.

Today, I’m going to show you exactly what exercises and foods can help you add a few pounds and plenty of muscle to your lower body.

Let’s dive in to learn more about what exactly this whole process looks like!

How to gain weight in buttocks and thighs?

Related: 15 Best Leg Workouts With Dumbbells

gain weight in buttocks and thighs

To effectively gain weight in your buttocks and thighs, you need to eat the right foods in a caloric surplus while following an efficient workout plan that targets the right muscles. 

Quality whole foods containing healthy fats, as well as plenty of protein, are important. You also need to be consistent and patient with that lower-body workout routine.

Anatomy of the Buttocks and Thighs

Related: How To Get Big Legs?

gain weight in thighs and buttocks

If you want to gain weight in your thighs and buttocks, it is essential to understand what muscles to target during workouts.

There are three glute muscles in your buttocks. These are the gluteus maximus, gluteus medius, and gluteus minimus. They help stabilize your pelvis, extend the hip, and provide power in certain movements.

Within the thighs, you have the quadriceps, hamstrings, and adductors. The quads are on the front of your thighs, the hamstrings on the posterior side, and the adductors on the interior.

Ensuring these three muscles are strong will allow you to run faster, jump higher, and be more explosive.

How to Gain Weight in Your Buttocks and Thighs

Related: 15 Best Thigh Exercises With Resistance Bands

weight gain in buttocks and thighs

Knowing what muscles you’re working is a start. Now, to gain weight in the thighs and buttocks, you need to have a plan in place with your workouts and diet. 

As established, you’ll eat in a caloric surplus and provide your body with plenty of protein and nutrients.

Let’s go step by step through the best exercises, workout plans, and foods you need to eat to grow your lower half. 

Best Exercises to Gain Weight in Buttocks and Thighs Together

Related: Top 10 Inner Thigh Exercises

1. Barbell Hip Thrusts

Barbell hip thrusts are great for challenging the lower body muscles, especially the glutes. It is an essential exercise to perform because it is a compound movement that stabilizes the hip area. 

Be sure to include it in at least one lower body workout a week!

Equipment Requirements

Barbell and plates

How-To Perform Barbell Hip Thrusts

  1. Take a seat on the floor and lean your back against the side of a bench. 
  2. Position a loaded barbell on your hips and plant your feet flat on the floor. 
  3. Push your hips toward the sky as you lift the barbell off the ground. Pause when your legs form a 90-degree angle. 
  4. Hold it here for a moment before slowly lowering your glutes back towards the floor and repeating.


  • Builds your glutes and quads
  • Strengthens your hamstrings

Pro Tips

  • Keep your chin tucked into your chest throughout the movement.
  • Use a pad on the barbell to prevent it from digging into your hip bones.

2. Barbell Back Squats

Related: 10 Best Exercises To Include In Your Push Day Workout Program

In general, the squat movement is great for building muscle mass on the lower body. It also helps with functional movements like squatting down to pick up a heavy object. Make this one a must for your leg days!

Equipment Requirements

Barbell, plates, and squat rack

How-To Perform Barbell Back Squats

  1. Center your upper back under a loaded barbell. 
  2. Release the barbell from the squat rack and place your feet hip-width apart. 
  3. Push your glutes back and bend at the knees as you come down into a squat. 
  4. Pause when your legs form a 90-degree angle, and then push through your heels to come back to standing.


  • Functional movement that helps with everyday tasks
  • Builds the quads, glutes, and hamstrings

Pro Tips

  • Try doing one set of bodyweight squats before the weighted squats to improve mobility and prevent injury.
  • Utilize a spotter if you have any concerns about the amount of weight you are lifting.

3. Leg Press

The leg press is an effective way to work your leg muscles in a safe and disciplined manner through the machine. This exercise is especially great for those who are not yet comfortable with doing barbell squats but want the same effects. 

Equipment Requirements

Leg press machine

How-To Perform Leg Press

  1. Put the desired amount of plates on the leg press machine and position yourself in the seat. 
  2. Place your feet a bit wider than hip-width apart, and make sure your knees are in line with your ankles. 
  3. Bend at the knees and slowly lower the platform down towards you. 
  4. Push through your heels to send the platform back up before repeating.


  • Builds the quads and glutes
  • Great exercise for utilizing heavier weights

Pro Tips

  • Try to count to three on the way down and then the way up to maximize results.
  • Because of where the load is located, start with a lighter weight to prevent injuries.

4. Sissy Squats

Want to do some killer squats but only have access to a cable machine? Sissy squats are sure to make your quads burn while working your glutes with only your body weight! Use these as a finisher on a leg day.

Equipment Requirements

Cable machine and bar attachment

How-To Perform Sissy Squats

  1. Position the bar attachment on the cable machine at knee height and max out the weight. 
  2. Place the bar behind your knees and step back so your legs rest firmly against the bar. 
  3. Slowly sit back and come down into a squat. 
  4. Straighten your legs as you come back up before repeating.


  • Great for targeting the quads
  • Useful squat variation for beginners

Pro Tips

  • If needed, you can hold onto the cable machine for balance.
  • Try to go as slowly as possible to maximize the burn in your quads.

5. Weighted Step-Ups

Weighted step-ups are good for developing essential strength in the lower body and can also help with movements like climbing stairs. Use it as a finisher on a leg day!

Equipment Requirements

Bench and dumbbells

How-To Perform Weighted Step-Ups

  1. Hold a dumbbell in each hand and stand facing a bench. 
  2. Place one foot on the bench and press through your heel to come to standing on top of the bench. 
  3. Step back down before repeating on the other side.


  • Works the glutes and quads
  • Improves balance

Pro Tips

  • If holding onto the dumbbells challenges your balance too much, you can try holding a barbell on your shoulders or use no weight at all.
  • Perform your predetermined amount of reps on one leg at a time rather than alternating to increase intensity.

6. Bulgarian Split Squats

Bulgarian split squats are a challenging move that forces all the muscles of the lower body to put in some work to ensure steady balance. The quads and glutes are especially activated, so be sure to include this one during a lower-body workout.

Equipment Requirements

Two dumbbells and a bench

How-To Perform Bulgarian Split Squats

  1. With a dumbbell in each hand, face away from a bench and place the top of one foot on top of the bench. 
  2. Bend your front knee and come down into a split squat until your thigh is parallel to the floor. 
  3. Push through your heel to come back up before repeating.


  • Works the glutes and quads
  • Improves balance and coordination

Pro Tips

  • Hinge at the hips and lean forward slightly to activate your glutes more.
  • Make sure your knee doesn’t go past your toes when you squat down to prevent injury.

7. Jump Squats

If you want to gain weight in your thighs and buttocks while burning calories and improving your explosiveness, jump squats are the way to go! Use these during a leg workout or a cardio day!

Equipment Requirements


How-To Perform Jump Squats

  1. Place your feet hip-width apart with your arms by your sides. 
  2. Push your glutes back as you squat down and simultaneously bring your arms forward. 
  3. Throw your arms back as you explode up and your feet leave the ground. 
  4. Land softly back into the squat position before repeating. 


  • Improves agility and explosiveness
  • Activates the glutes and quads

Pro Tips

  • If this move is too difficult for you, try starting with bodyweight squats instead.
  • If you want to make the exercise more challenging, try wearing a weighted vest for progressive overload.

Best Buttocks and Thighs Workout Program for Weight Gain 

Related: Does Cardio Burn Muscle?

If you need some guidance with what workout plan will be the best way to gain weight in your buttocks and thighs, check out the beginner and advanced options below! 


Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Lower body #1Upper body workoutRestLower body #2Upper body workoutRestRest
Lower body #1
ExerciseSetsRepsRest Time
Leg Press310-121 minute 30 seconds
Barbell Hip Thrusts310-1245 seconds
Sissy Squats312-1545 seconds
Straight-Leg Deadlifts210-1245 seconds
Jump Squats215-2045 seconds
Lower body #2
ExerciseSetsRepsRest Time
Barbell Back Squats38-101 minute 30 seconds
Bulgarian Split Squats310-1245 seconds
Weighted Step-Ups312-1545 seconds
Good Mornings212-1545 seconds
Seated Calf Raises215-2045 seconds


Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Lower body #1Upper body workoutRestLower body #2Upper body workoutLower body #3Rest
Lower body #1
ExerciseSetsRepsRest Time
Leg Press410-121 minute
Barbell Hip Thrusts410-1230 seconds
Sissy Squats312-1530 seconds
Straight-Leg Deadlifts310-1230 seconds
Jump Squats315-2030 seconds
Lower body #2
ExerciseSetsRepsRest Time
Barbell Back Squats48-101 minute
Bulgarian Split Squats410-1230 seconds
Weighted Step-Ups312-1530 seconds
Good Mornings312-1530 seconds
Seated Calf Raises315-2030 seconds
Lower body #3
ExerciseSetsRepsRest Time
Leg Press410-121 minute
Barbell Hip Thrusts410-1230 seconds
Cable Kickbacks312-1530 seconds
Leg Extensions310-1230 seconds
Leg Curls312-1530 seconds

Foods That May Help You Gain Weight in Buttocks and Thighs Fast

Related: 25 Protein Boosters To Increase Your Protein

foods that make your thighs bigger

The foods that make your thighs bigger and contribute to butt weight gain will be higher in protein. 

When you say you want to see weight gain in the buttocks and thighs, you essentially want to add muscle mass to the area.

The amino acids in protein are the building blocks required to add muscle mass to your frame. While you may want to gain a bit of fat in the area to achieve a certain shape, it is the muscle that builds your lower body optimally.

Examples of high-protein foods are chicken, turkey, salmon, tuna, beef jerky, protein powder, Greek yogurt, and cottage cheese. 

You also need to focus on eating foods that are nutrient-dense. This supplies the body with all the vitamins and minerals that it needs to function optimally and makes your weight gain journey that much more effortless. 

Aim to eat a wide variety of fruits and vegetables daily.

The Best Diet Plan for Gaining Weight in Buttocks and Thighs

Related: 25 Healthy High Calorie, Low Carb Foods

best way to gain weight in buttocks and thighs

The three macronutrients are protein, carbohydrates, and fats, and they all deserve a place in any diet plan to gain weight in your legs.

Carbohydrates supply the body with energy, while fats support the health of your brain and heart and regulate hormones. 

Protein is going to be the main focus of your diet, and it is ideal that you consume at least one gram of protein for every pound of body weight.

7-Day Sample Meal Plan

Related: 20 Best Foods To Gain Muscle

Breakfast Ideas

1. Avocado Toast

Everyone has heard of avocado toast, but you can make it your own by adding in some protein! 

Prepare two pieces of whole-grain toast, and spread on the avocado. Add a fried egg to one slice and a few slices of turkey to the other before topping with desired spices.

2. Breakfast Burrito

Grab a large tortilla and fill it with ingredients such as scrambled eggs, ground turkey, chicken, bell peppers, tomatoes, onions, spinach, and low-fat cheese. 

Feel free to get creative, but keep that protein goal in mind!

Lunch Ideas

1. BBQ Chicken Salad

Start with a base of kale and spinach, and add chicken marinated in a low-sugar BBQ sauce, hard-boiled eggs, cucumber slices, avocado, tomatoes, and almonds.

2. Poke Bowl

You can certainly customize this however you want, but a simple recipe would be to start with a bed of white rice and add tuna, cucumbers, bell peppers, carrots, and edamame. Drizzle with soy sauce and sesame seeds.

Dinner Ideas

1. High-Protein Pasta

Find a high-protein pasta and top it with chicken or ground turkey, beans, carrots, and your favorite sauce.

2. Tofu With Rice and Veggies

Combine rice, seasoned tofu, sliced carrots, cucumber, and tahini for a vegan dinner alternative!

Snack Ideas

1. Beef Jerky

If you have zero time to prepare a snack, beef jerky can always be a great food item to have on hand.

2. Wraps

For something quick and tasty, spread hummus on a tortilla and load it with turkey and cheese slices!


Something important to note is that whether your goal is to increase thigh size or something else, supplements are never required to make that happen. 

However, they can be useful and speed up the process.

If you are interested in using supplements, a multivitamin is a great place to start. The average person does not get all the nutrients their body needs on a daily basis, so a multivitamin can bridge a few gaps. 

Be sure to find one that has been sourced from whole foods.

Protein powder is especially helpful for those who want to increase muscle mass and start gaining weight in their thighs. 

Consuming one gram of protein for every pound you weigh can be a tedious task, and protein powder makes this more effortless due to it averaging 25 grams per 150 calories.

Calories Recommendations 

Whether you wish to gain just muscle mass or weight in general, you need to be in a caloric surplus to provide the body with extra fuel to make this happen.

To get started, you need to find what your maintenance calories are. This is the number of calories you can eat and not lose or gain weight. Then, add 250 to 500 calories per day to gain an average of one pound per week. 

The more protein you eat, the greater your muscle-to-fat gain ratio will be.


We hope that you enjoyed our guide covering how to gain weight in your buttocks and thighs!

I have been a personal trainer for many years, and I understand that the weight-gaining process can be a long one. Things such as genetics or a fast metabolism can make gaining weight (and keeping it on) seem nearly impossible.

However, if you are consistent with your workout routine and diet plan, you will be sure to see progress!

Comment below your favorite exercise to grow your thighs, and don’t forget to share this article with anyone who may find it helpful!

Frequently Asked Questions

Why are my legs so fat compared to the rest of my body?

Due to genetics, everyone gains and stores fat in certain areas of their body more than others. If you notice that your legs are especially large compared to the rest of your body, it is simply because of how you naturally hold the weight.

How can I gain weight in my thighs and bum fast?

To gain weight in your thighs and buttocks quickly, you need to be committed to a well-thought-out plan and stay consistent with it. 

If you do this, your results will certainly come. However, no healthy physical change comes quickly, so patience is key.

What causes thighs to gain weight?

Weight gain in the thighs occurs when either fat or muscle builds in the area. This happens when you consistently eat in a caloric surplus. Additional muscle mass also requires a consistent regimen of lower body exercises.   

Does growing your butt make you gain weight?

If your butt is getting bigger, then the number on the scale will automatically go up accordingly.

What foods make your thighs bigger?

Foods that are high in calories and protein will result in you gaining weight in your thighs. A few healthy foods that are high in calories are avocados, nuts, seeds, nut butters, and olive oil.

Foods that are high in protein include fish, chicken, turkey, Greek yogurt, and protein bars.

How to gain weight in thighs without exercise?

If you want to gain weight in your thighs without exercise, this will mean that almost all of the weight gained will be fat. This can be accomplished through steadily eating in a caloric surplus.