How to Gain Weight in Thighs and Buttocks Fast In 2022

How to Gain Weight in Thighs and Buttocks Fast

While for the breast, the only solution to make it bigger is to place implants, it is quite possible to increase the volume of your thighs and buttocks naturally, without going through the scalpel.

Of course, the goal is to gain weight in thighs and buttocks, without gaining weight generally and keeping a flat stomach. In the following, you’ll find out how to grow your thighs and buttocks quickly and naturally through two fundamental pillars: exercises and nutrition.

Exercises to gain weight in thighs quickly

Exercises to gain weight in thighs quickly

Having big, shapely thighs is an asset for seduction in women. To have big, well-defined thighs, there are effective, targeted exercises you can do regularly to build your lower body. Intense training promotes rapid weight gain. 

The principle is to give priority to exercises that mainly involve the lower body so that the thighs increase in size. Here are some tips to follow to get the best results:

  • Perform at least 10 repetitions for each exercise with the maximum weight;
  • Increase the weight of the dumbbells gradually (preferably after a few weeks);
  • Give priority to rapid exercises which require a great deal of energy expenditure;
  • Time each set of exercises for more efficiency;
  • Observe the rest time to avoid injury.


1. The squat

The squat is one of the easiest exercises to do to gain weight in the thighs. Here are the steps to follow to put it into practice:

  • In a standing position, spread the legs apart to equal the width of the shoulders, place the hands on the waist or the head;
  • Bend the knees so that the thighs are perfectly parallel to the floor while keeping the back straight;
  • Go up while blowing;
  • Repeat the movements.

2. Slits(Lunges)

Lunges are also effective in strengthening the lower body. To perform this activity:

  • Place your hands on your waist, then take a big step forward;
  • Bend the forward leg and the back leg to descend, while slowly exhaling;
  • Go up while remaining straight, then start again with the other leg.

3. The chair

As its name suggests, this exercise is practiced with a chair and allows you to solicit the muscles of the lower limbs. To apply it:

  • Lean your hands against a chair;
  • Bend the legs at 90 ° while breathing deeply;
  • Stay in this position for 30 to 60 seconds;
  • Perform 3 to 5 sets depending on the level;
  • Increase the duration gradually.

4. Jumping rope

Easy to perform, the jumping rope allows you to work all the muscles of the body. 30 minutes of jumps are enough to burn more than 300 kcal, a great way to eliminate fat while gaining muscle. 

Likewise, this physical activity brings multiple benefits if it is practiced regularly:

  • It helps to keep the figure;
  • It is effective against cellulite;
  • It promotes blood circulation;
  • It prevents varicose veins and various venous problems;
  • It improves agility, posture, and balance;
  • It improves muscular, respiratory, and cardiovascular endurance.

5. Leg extensions

Leg extensions

This exercise requires a specific machine that can only be found in a weight room. To put it into practice, you need to:

  • Sit on the machine with your feet under the lowest bar and your knees bent;
  • Straighten the legs to raise the weight, then release them;
  • Perform 3 sets of 10 to 12 repetitions.

Does cycling make your thighs fat?

Some people think that cycling increases the volume of the thighs. However, experts say that this activity rather helps to refine them. Indeed, given that it is a cardio sport, it mainly helps to burn fat stored in the legs. 

Therefore, cycling is particularly aimed at people who wish to refine from the bottom. To achieve this goal, it is advisable to ride at a fairly high speed (between 80 and 110 pedals per minute). Each session should also last at least 30 minutes, not to exceed 60 minutes.

Exercises to gain weight in buttocks quickly

To increase the weight of your buttocks, there are two solutions: gain muscle or gain fat. Only strength training(building muscles) will allow you to grow your buttocks quickly while remaining firm and having a beautiful shape. Hence, we must follow a training program tailored for muscle building, and not cardio.

Before going through the training exercises, it is important to understand the anatomy of the buttocks.

Buttock muscles(Glutes)

Also known as the gluteal muscles, are made up of 3 different muscles:

  • The gluteus minimus
  • The gluteus medius
  • The gluteus maximus

To make your glutes bigger, it is important to concentrate your work on the gluteus maximus because it is the most voluminous muscle of the gluteal muscles, and it is this which will give more shape to your buttocks. Here are the best fitness exercises to strengthen the gluteus maximus:

  1. The squat


The squat is the king of movement for the lower body and is one of the best exercises to build your glutes quickly. If you are just starting, begin with bodyweight squats. Ensure that you keep your back straight during the descent and your knees are not past your tiptoes.

Once you are comfortable with your body weight, you can start adding additional weights like a barbell or dumbbells and varying the distance of the feet to do Sumo Squat for example.

  1. Deadlift

The deadlift is great for building the glutes, but also the lower back and hamstrings. Be careful, however, this exercise must be done very carefully to avoid low back pain! If you are a beginner and haven’t done muscle building yet, avoid starting with this exercise.

  1. The front slits(lunges)

The front lunges are part of the basic exercises that you absolutely must integrate into your training plan to strengthen the glutes. They allow you to quickly develop the buttocks and refine the thighs to bring out the curve of your buttocks.

First, perform this exercise at bodyweight, making sure to control the descent and making sure that the knee does not go beyond the tips of the toes. Once you are comfortable with your body weight, use dumbbells, for example, to make the exercise more complex.

  1. Hip thrust

Hip thrust

The Hip Thrust, also known as the Bridge, is a great isolation exercise to focus on the glutes. We recommend performing this movement at the end of the session, after basic exercises such as the squat or front lunges.

Like the previous exercises, first do this movement with your body weight on two legs, then on one leg at a time before using the equipment.

It’s lovely to use a fit ball for this exercise because it increases the difficulty of the exercise without traumatizing the joints.

  1. Kick back straight leg

The Straight Leg Kick Back is also excellent for concentrating the work on the buttocks, and it is perfectly suited for beginners! To optimize the work, you can use an ankle brace or the pulleys if you are in a weight room.

Diet to gain weight in thighs and buttocks

As stated earlier, the goal is to add weight to your thighs and buttocks and not add weight generally. Therefore, it is very important to follow a food plan adapted and optimized for muscle development. Here are some tips for successfully reaching your goal.

  1. Increase the amount of protein

To gain muscle, you will need to make sure that you increase the amount of protein you eat each day.

But how much protein per day should you eat?  We recommend between 1.5g and 2g of protein per kilogram of body weight. 

For example, if you are a 60 kg woman, you will need to eat between 90g and 120g of protein each day. Hence, you will need to consume foods rich in protein such as eggs, white meat, fish, etc.

  1. Choose the right carbohydrates

Carbohydrates are among the essential nutrients for athletes because it is they who will provide energy to your body. However, there are several types of carbohydrates and it is important to choose them correctly.

Carbohydrates are classified by the glycemic index. This value is a criterion that makes it possible to represent the effects on glycemic (blood sugar level) of this food over the 2 hours following its ingestion.

The higher the glycemic index, the higher the increase in blood sugar will be, and vice versa. To avoid storing fat, it’s important not to raise blood sugar too quickly.

You should therefore choose foods with a low glycemic index in your eating plan: most fruits and vegetables, wild rice, quinoa, etc.

  1. Consume good fats

Fat is not your enemy, far from it! Fatty acids play many functions in your metabolism and are essential for good muscle development. Be careful, however, you must choose the right fats so as not to increase your adipose tissue.

There are two types of fat: unsaturated fatty acids and saturated fatty acids.

Your diet should be composed of 80% unsaturated fatty acids, and 20% (maximum) saturated fatty acids.

For it:

choose the right oils for cooking (olive oil, linseed oil, etc.) and eat oilseeds (almonds, walnuts …) and avocados. Avoid industrial products, cakes, fried foods, etc


As you can see, gaining weight in thighs and buttocks quickly and naturally is not very complicated. You just need to follow an adapted training plan with exercises that help develop the muscles, a diet rich in protein that will feed your muscles to help them gain weight.

And of course, all of this will not happen in a few days!

Patience is an essential factor in successfully reaching your goal and you should not give up too quickly. If you are a beginner, allow 3 to 4 months to start seeing the first results in your thighs and buttocks.

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