How to Gain Weight in Buttocks and Thighs [Food and Exercise]

How to Gain Weight in Buttocks and Thighs

Thick thighs and buttocks give you a stunning shape to the body, and it also makes you look smarter and more attractive. The thigh and buttocks also contain some of the most significant muscles in the body. Gaining weight in your thighs and buttocks gives your desired shape and gains strength to the lower part of your body. Lack of importance in the thighs and buttocks can be a serious concern to most, but you will learn how to gain weight in buttocks and thighs with the proper measures.

Your thighs and buttocks help build the power and produce a lot of energy for your body. That is one of the main reasons you must consider gaining weight in your thighs and buttocks.

Gaining weight does not mean fat deposition around the area but building muscles. You might have seen the built thighs and area combined with the lower area of runners, weight lifters, and other individuals involved in sports.

The thigh is the powerhouse of your body that gives you the strength to engage in any work that consumes excessive energy.

How to Gain Weight in Buttocks and Thighs

Gaining weight in your buttock and thighs can be done in two ways

  1. Food
  2. Exercise

It is further explained in detail, how it can grow an impact gain weight on the thighs and buttocks

Food that makes your buttocks and thighs gain weight

The food you consume plays a significant role in gaining weight in your thighs and buttocks. The nutrients in the food you consume are turned into energy in your body.

Consume more calories than contain healthy food, such as proteins and carbohydrates that help you grow muscles. Healthy oil and fats that contain Omega 3, Fruits and vegetables high in fiber help give you the necessary nutrients to provide energy to the body.

Below are a few types of food that will help you gain weight in your thighs and buttocks.

Lean meat

Meat is an excellent source of protein, incredibly lean meat with low fat and high protein. Lean meat is available in chicken and turkey the most, and it has a low amount of calories and helps repair and grow muscles.


Eggs contain high protein as an animal product, and it is the most common food known to have large proportions of protein. One egg contains 6g of protein, nine essential amino acids, and other nutrients.

Whey Protein

If you are a weight trainer or are involved in any sports sector, whey protein is a typical food used by most sportsmen. Whey protein is an instant food in powder and bars and contains some oats, curd, and yogurt. 

In addition, whey powder can be used in your milk, shakes, and cereals and combined with regular oats, yogurt, and dried fruits.

Whole grains

These types of food contain a lot of carbohydrates and fiber. Entire grains are most commonly used in brown loaves of bread or brown rice. They help you balance the sugar levels and maintain the insulin hormones in the body; which helps to give an equally balanced energy level.


Fish contains oils such as Omega 3 and has high protein and fish such as tuna and salmon are oily fishes that help maintain a balanced diet.

Beans and lentils

Though many of us had the basic idea that animal-based products have high protein, there is also plant-based food that contains high protein. Vegetarians usually use plant-based proteins to substitute meat, and food such as nuts, tofu, and seeds belong to this category.

How Many Exercises Per Muscle Group? Read HERE.

Exercises to Gain Weight in the Buttocks and Thighs

After gaining the necessary nutrients for your body, you can start exercising. Exercising helps to gain weight in the thighs and buttocks and strengthens the lower part of your body. You must exercise at least 30 minutes and at least three times a week for an effective. The more you spend exercising can bring you results soon.

Do not push yourself into a hardcore workout immediately, and it can cause damage to your body. Start with low-intensity training initially, and increase the timing and reps with time. Maintaining a low-intensity workout, in the beginning, helps give you the stability to exercise and prepare your tissues and muscles for hardcore exercises.

Below are two exercises with steps that help gain weight in the buttocks and thighs.

Lunges are great for toning your thighs and buttocks; follow the steps to make successful lunges.

  1. Stand straight and tighten your core
  2. Keep your hands on either side of your waist.
  3. Move only one leg and Kneel ahead, keeping your knees in a 90-degree position on the floor.
  4. Then maintaining the balance puts weight on your knee and returns to your standing position.
  5. Repeat the process with your other leg too.

Squats – Squats help to build the gluts in your buttocks. Hence squats are a great exercise to build the muscles in your buttocks and thighs. Squats are done by

  1. Stand straight and place your hands on your waist
  2. Keep your legs a foot apart
  3. Lower your hips down and go back to the standing position
  4. Repeat the movement.
  5. Adjust the reps and sets you are doing accordingly.


Thick thighs and muscles in your buttock give you an excellent shape to your body, giving you a bright look. If you lack muscles in your thigh and buttocks, it hinders the formation of your body and does not give you enough energy to the body.

To gain weight in your thighs and buttocks, eat food that contains high protein, carbohydrates, and high fibrous fruits and vegetables. Consuming enough nutrients will help you gain the necessary nutrients, maintain a healthy balanced diet, to gain energy.

Maintain a consistent routine to exercise, and focus on gaining weight and muscles in the lower area of the body. Exercise for at least 20 minutes thrice a week, and for better results, you can increase the time you work out on your thighs and buttocks up to 60 minutes greatly a week. With a proper routine, a difference and expected results can be seen in 3 months at the least, but the result also depends on your body’s metabolism rate.


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