How to Gain Weight in Your Thighs & Butt- Complete Guide

Want to gain weight specifically in your butt and thighs for a curvier, sexier shape? This comprehensive guide teaches you how to safely enhance your assets through calorie-surplus diet strategies, as well as the best leg and booty workouts to build your glutes for an hourglass figure.

Whether your goal is to achieve a curvy hourglass shape, Kim Kardashian-esque proportions or strong, athletic legs like Serena Williams, we’ve got you covered.

Let’s enhance your assets from thigh gap to thigh grab!

Why Gain Weight in Your Glutes and Legs?

Gaining weight specifically in your rear and thighs can give you that coveted pear body shape by enhancing your curves in all the right places. Here’s an in-depth look at why you should focus your weight gain efforts on the lower half:

Attractive Body Proportions

Distributing fat to the butt, hips and thighs gives you a nipped-in waistline by comparison for that stereotypical sexy, feminine figure that everyone envies. Having rounded, full cheeks and thick thighs balances out broader shoulders as well.

It’s partly why Jennifer Lopez, Beyonce and Christina Hendricks ooze goddess-like appeal.

Healthier Fat Distribution

Numerous studies like this research from Frontiers in Endocrinology show that storing fat in the hips and thighs instead of around the stomach reduces risk of heart disease, diabetes and metabolic syndrome.

So not only does lowering your waist-to-hip ratio make you more attractive, it makes you healthier too!

Boost Body Confidence

Enhancing your backside and upper legs can make you feel sexier and happier with your appearance overall. Having curves in the culturally-accepted “right places” portrays femininity, youthfulness and vitality. When your jeans fit just right around your fuller rump, prepare to exude confidence!

If you aren’t already convinced why gaining weight in your tush and legs is a good thing – you will be 20 extra pounds later! Keep reading to start your booty-building journey.

Diet Tips to Gain Weight in Your Butt and Thighs

Consuming excess calories is necessary for weight gain, but what you eat matters just as much for directing that added weight specifically towards enhancing your assets.

Follow these diet tips tailored to hip and thigh growth:

Calculate Calories (Essential for Weight Gain in Butt and Thighs)

First, use this easy calculator to determine your daily calories for weight gain based on your age, height, current weight and activity level. Most women need around 2,200-2,800 calories to gain 1-2 pounds per week.

Aim to eat approximately 500 calories over your TDEE (total daily energy expenditure) consistently to gain about a pound per week. Re-calculate your needs monthly as your weight increases.

Focus on Nutrient-Dense Whole Foods

While processed junk foods technically fit into extra calories for weight gain, it’s smarter to get those extra calories from nutritious sources for healthiest, fastest growth.

Fill your diet with whole grains, beans/legumes, nuts/seeds, eggs, fatty fish, avocado, cheese, nut butter, and plain Greek yogurt – all fantastic choices high in protein and healthy fats that nourish your muscles and curves.

Healthy High Calorie Food Ideas

Make meals more calorie-dense to meet daily needs with extra additions like:

• Nuts, seeds or nut butter
• Avocado chunks
• Olive oil or cream-based sauces
• Shredded cheese
• Fresh fruit smoothies with nut milk and protein powder
• Dried fruit

Increase Protein Intake

Protein provides the building blocks for luxurious leg and booty gains – about 0.7-1 grams of protein per pound of your goal body weight daily. Space it out over frequent meals.

Turkey or chicken sausage, jerky, Greek yogurt parfaits, cottage cheese pancakes and hardboiled eggs make great high protein snacks!

Protein-Rich Foods	Grams of Protein*
Chicken Breast	31g
Canned Tuna	22g
Greek Yogurt	17g
Cottage Cheese	28g
Edamame	17g
Beans/Lentils	16g
(measure is per 1 cooked cup)

Stay Hydrated

Drinking increased fluids keeps your muscles full, energized and primed for growth. Aim for at least eight 8-ounce glasses of water daily minimum to aid digestion and nutrient absorption.

Hydration	Everyday Intake
💧💧💧💧	8 glasses minimum
💧💧💧💧	More is even better!

Herbal tea, milk, juice and smoothies provide hydration as well. Bring a BPA-free water bottle with you everywhere as a reminder to keep sipping. Your luscious legs will thank you!

Exercise Routines to Build Your Butt and Thighs

Implementing a targeted workout regimen with appropriate resistance training is key for directing weight gain straight to your hips, butt and thighs.

Follow this comprehensive exercise guide 2-4 days per week to maximize growth.

Compound Moves

Compound exercises involving multiple joints and muscles groups stimulate the most overall mass development. Always include these essential moves:

Step-Ups

• Stand facing 12-24” high box/step
• Place right foot firmly on step
• Push down through heel to step up
• Alternate legs for 3 sets x 10-15 reps

Bodyweight Squats

• Feet hip-width apart, abs engaged
• Push hips back into squat position
• Tap glutes to ground by sending hips far back while keeping weight in heels
• Drive through heels back to start – 3 sets x 20 reps

Curtsy Lunges

• Step back corner to corner bending both knees
• Tap back knee against floor squeezing glutes
• Drive up through front heel back to start
• Alternate sides each rep for 3 sets x 12-15 reps

Perform these with free weights like dumbbells or barbell back squats once bodyweight becomes too easy.

Isolation Moves

To further accentuate specific areas of the butt and backs of thighs, incorporate isolation exercises like:

Fire Hydrants

• On all fours, abdominals engaged
• Lift right leg out to side up to hip height
• Lower back to start; repeat for 10-15 reps
• Switch legs; complete 3 sets total

Hip Thrusters On Bench

• Shoulders/upper back on weight bench
• Drive heels into floor to lift hips
• Squeeze glutes at top; lower down
• 3 sets x 15-20 reps

Seated Leg Curls

• Sit on machine with legs under padded lever
• Contract hamstrings to curl legs up
• Gradually lower your back down without Ensure you feets don’t touch the floor
• Complete 3 sets x 12,10, 8 reps

Follow these moves with stretching for increased flexibility through the hips and hamstrings.

Resistance Training Strategies

• Incorporate free weights like dumbbells or ankle weights into bodyweight moves
• Try resistance bands around legs for added tension
• Wear a weight vest during lower body exercises
• Use weight machines like the leg press, hack squat and leg extension machines if available
• Perform bodyweight moves on an incline (like feet elevated on step for glute bridges)

Aim to increase difficulty by adding load, changing leverage or tempo, or reducing stability over time to continually challenge your leg and booty muscles.

Lifestyle Changes for Best Results

Your butt and thigh weight-gain goals require more than just diet and exercise alone. Implement these key lifestyle changes for optimal, lasting improvements:

Reduce Stress

Chronic stress triggers excess cortisol production which can redistribute fat from the hips/thighs to the stomach. Combat daily stress with sufficient sleep, relaxation techniques, light exercise like yoga or walking, and time set aside for enjoyable hobbies.

Get Plenty of Rest

Muscle growth and repair occurs most actively while asleep, making adequate rest crucial for asset-building success. Aim for 7-9 hours of sleep per night plus naps if your schedule allows. Consider supplements like magnesium, zinc or melatonin if struggling with quality sleep.

Stay Consistent

The temptation to skip workouts will inevitably arise – when that happens, reflect on why you desire these bodacious thighs and booty in the first place! Building motivation along with muscles keeps you focused and progressing.

Track Progress

Monitor your figure enhancement regularly by weighing yourself weekly and taking body measurements every 4 weeks. This includes full body circumference at the largest point of butt, hips, and thighs.

Adjust your routine if progress ever stalls for longer than 2 weeks. Slow and steady consistency wins the race!

Final Verdict Gain Weight in Your Butt and Thighs

With this comprehensive guidance, deliberate effort and perseverance, your ideal lower body curves are 100% obtainable. We’re eager to witness your asset-enhancement success story, so keep us posted! Supporting your journey towards a sexier, more confident you is our privilege.

Now get growing!

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