How do you gain weight in your thighs and bum?

Author: Dr. Neil Mitchell  |  Last update: Sunday, January 4, 2026

The main culprit behind weight gain in your thighs is estrogen. This hormone drives the increase in fat cells in females, causing deposits to form most commonly around the buttocks and thighs.

How to gain weight on buttocks and thighs?

No food specifically will put weight anywhere. That's all genetics and everyone is different. Weighted workouts build muscle which will increase both the size and weight in your butt. Squats, lunges, box jumps, deadlifts, hamstring curls, and calf raises/stair climbers are the best way to shape your lower body.

How can I bulk up my thighs and bum?

To target your glutes and thighs for muscle growth, focus on compound exercises such as squats, lunges, and deadlifts. Include variations like sumo squats and Bulgarian split squats to target different angles. Don't forget to progressively increase weights and maintain proper form to maximize effectiveness.

How can I gain weight in my thighs fast?

To gain weight in your thighs, focus on strength training exercises that target the muscles in your legs and glutes. Here are some effective exercises: 1. Squats: Perform regular squats or add weight (eg, dumbbells or a barbell) to increase resistance. 2. Lunges: Do forward, reverse, or walking lunges.

What foods contribute to thigh fat?

There are no specific foods that increase thigh fat. However, eating a diet high in calories and fat can lead to weight gain, which can in turn lead to increased thigh fat. So if you're looking to avoid gaining thigh fat, be sure to watch your calorie and fat intake.

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

What increases thigh size?

Exercises that will get you thicker thighs include squats, lunges, stiff-legged deadlifts, leg press, Bulgarian split squats, and barbell deadlifts. Nutrition-wise, you will improve your muscle growth by consuming more calories than you burn, hydrating, and getting sufficient rest.

How to gain weight fast?

What diet is best for weight gain?

How can I bulk up my skinny thighs?

Squats are a good way to pump up your thighs, and adding dumbbells or a barbell makes the exercise even more effective. Start with dumbbells you can lift 10 times without needing a break (10-20 pounds (4.5-9 kg) is a good starting weight for beginners).

How many squats a day to gain weight?

If you are a beginner to squatting, start with 2-3 sets of 10-15 reps. As you get stronger, you can increase the number of sets and reps. If you are an intermediate, you need to do more squats with heavier weights to build bigger muscles. Aim for 4-6 sets of 6-12 reps.

Why can't I gain weight?

You may be born naturally small and your low BMI can be due to your genes. You may have a very high metabolism and find it hard to put on weight, even if you eat foods that have a lot of calories. You may not follow a healthy, balanced diet because you forget to eat or cannot afford nutritious foods.

What to eat to gain weight and hips?

How to gain weight in 7 days?

How many squats should I do a day?

Whether or not 20 squats are enough for a day depends on your fitness level and goals. For beginners, doing 20 squats a day can be a great way to start building strength and endurance. However, if you are looking to see more significant results, you will need to gradually increase the number of squats you do over time.

What is the number 1 food to gain weight?

How many eggs for weight gain?

If you're underweight and trying to increase your calorie intake, eggs are an excellent option. Packed with protein and essential fats from the egg yolk, you can safely consume 2–3 eggs per day.

Do protein shakes make you gain weight?

Since protein has calories, consuming too much can make it harder to lose weight. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising.

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