To gain weight in thighs and bum, pair a slight calorie surplus with glute- and quad-focused lifting and steady, trackable progress.
Looking to add curves to your lower body without feeling bulky elsewhere? You can do it with smart training, dialed-in eating, and a plan that keeps you consistent. The goal is simple: grow the muscles that shape your hips and legs while managing overall body fat. That means progressive resistance work, enough protein to recover, and daily habits that make the plan stick.
How To Add Weight To Thighs And Bum Safely
Spot reduction doesn’t work, but regional muscle gain does. Your legs and hips respond well to tension, range of motion, and progressive overload. Strength moves that load the hips, knees, and ankles help your glutes and quads grow. Pair those lifts with extra calories from nutrient-dense foods, and you’ll see shape changes across four to twelve weeks.
Principles That Drive Lower-Body Gains
Progressive overload: add reps, load, sets, or tempo over time. Mechanical tension: use ranges that challenge hips and knees. Effort: most sets should finish with one to three reps in reserve. Frequency: train the lower body two to three days per week, which also aligns with the Physical Activity Guidelines for Americans. Protein: aim for a daily target that supports muscle repair and growth. Sleep and steps: recover well and keep light movement up between sessions.
Best Lifts For Hips And Legs
Build your week around a few cornerstone lifts and rotate accessories to match your recovery. The table below lists proven options with the area they hit hardest and a quick cue that boosts quality.
| Exercise | Primary Area | Coaching Cue |
|---|---|---|
| Barbell Back Squat | Quads & Glutes | Keep ribs down; sit between hips |
| Front Squat | Quads | Elbows high; knees track toes |
| Romanian Deadlift | Glutes & Hamstrings | Hinge at hips; shins stay vertical |
| Hip Thrust | Glutes | Tuck pelvis; pause at top |
| Bulgarian Split Squat | Quads & Glutes | Long stride; front knee forward |
| Leg Press (Deep) | Quads & Glutes | Full depth; feet shoulder-width |
| Walking Lunge | Quads & Glutes | Soft step; tall chest |
| Cable Kickback | Glutes | Control down; slight torso hinge |
| Back Extension (Hip) | Glutes | Round upper back; drive hips |
| Step-Up | Quads & Glutes | Push through mid-foot; full stand |
Why These Moves Work
Squat patterns load the quads and glutes through large ranges. Hip hinges hit the back side with high tension. Unilateral work cleans up imbalances and raises weekly volume without crushing joints. Hip thrusts and bridges load terminal hip extension where the glutes shine. Mix them and progress one main lift per session.
Weekly Training Templates
Pick one of the following splits and run it for four to eight weeks. Keep two reps in reserve on most work sets. When all sets land at the top of the rep range with clean form, nudge the weight up next week.
Two-Day Lower Emphasis
Day A: Back squat 4×6–8; hip thrust 4×8–10; Bulgarian split squat 3×8–10 each; back extension 3×10–12; calf raise 3×12–15. Day B: Front squat 4×5–7; Romanian deadlift 4×6–8; walking lunge 3×10–12 each; cable kickback 3×12–15; leg press 2×12–15.
Three-Day Glute-Quad-Glute
Day 1 (Glute Focus): Hip thrust 5×6–8; Romanian deadlift 4×6–8; step-up 3×8–10 each; back extension 3×10–12; ab wheel 3×8–10. Day 2 (Quad Focus): Back squat 5×5–7; leg press 4×10–12; Bulgarian split squat 3×10–12 each; leg extension 2×12–15. Day 3 (Glute Focus): Front squat 4×6–8; hip thrust 4×8–10; cable kickback 3×12–15; walking lunge 2×12 each; calf raise 3×12–15.
Set, Rep, And Rest Guidelines
For growth, most work falls in the 6–12 rep range with 2–4 sets per exercise and 60–120 seconds between sets. Heavier first moves can use longer rests. Keep one or two sets per session near muscular limit on your main lift, then back off slightly on accessories so you arrive fresh at the next workout.
Nutrition For Lower-Body Shape
Muscle gain needs energy and building blocks. Eat in a slight daily surplus and anchor each meal with a quality protein source. Add carbs around training for fuel, and keep fats present for calories and taste. Hydrate well. If appetite runs low, use shakes, smoothies, and calorie-dense snacks.
Protein Targets That Work
A daily intake in the range of 1.4–2.0 grams per kilogram of bodyweight suits active people chasing muscle gain. Split that across three to five meals. Each feeding should bring 20–40 grams of protein from options like poultry, eggs, fish, dairy, tofu, or legumes; this range aligns with the ISSN protein position stand.
Easy Calories Without Bloat
Stack energy with oats, rice, pasta, potatoes, whole-grain bread, fruit, olive oil, nut butter, trail mix, and full-fat yogurt. Pair those with lean proteins and greens. A simple template: build plates around a palm of protein, a cupped-hand or two of carbs, a thumb or two of fats, and a heap of produce.
What To Eat Around Lifting
Before: a carb-protein snack 60–120 minutes prior, like yogurt with granola or rice cakes with tuna. After: protein plus carbs to kick off recovery, like a shake with a banana or salmon with rice. If you train early, move the bigger meal to later in the day.
Form, Range, And Feel
Good technique puts load where you want it. Think “rib cage down, brace, and push the floor away” on squats. On hinges, keep the bar close and feel the hips move back first. For hip thrusts, lock eyes forward, tuck the pelvis at the top, and pause to squeeze the glutes. Slow the lowering phase on most lifts to keep tension high.
Mind-Muscle Tips That Help
Use a slight toe-out on squats if it lets your knees track freely. On split squats, let the front knee travel forward to bias quads. During hip thrusts, plant your heels and keep shins near vertical. Video a set from the side weekly and compare to last week for quick feedback.
Recovery And Lifestyle Habits
Sleep seven to nine hours, keep daily steps in a light zone, and spread protein doses across the day. Soreness can happen, but sharp joint pain is a red flag. Cycle harder and easier weeks as needed. If life gets busy, protect your two main lower-body days and trim accessories.
Cardio That Supports Growth
Two short low-impact sessions per week keep fitness up without dragging on leg recovery. Think incline walking, cycling, or easy rowing for 15–25 minutes. Keep it away from heavy leg days when possible.
Four-Week Progress Roadmap
Here’s a simple block that grows volume and load while leaving room to recover. Adjust starting weights so the first week feels brisk on accessories and solid on main lifts.
| Week | Lower-Body Sessions | Progress Goal |
|---|---|---|
| 1 | 2–3 sessions | Learn ranges; hit mid rep targets |
| 2 | 2–3 sessions | Add one set to a main lift |
| 3 | 2–3 sessions | Increase load 2–5% |
| 4 | 2–3 sessions | Match or beat week 3; then deload |
Measuring Progress Without Obsessing
Take hip and thigh measurements every two weeks at the same time of day. Snap front and side photos under the same light. Track top set loads and reps for squats, hinges, and hip thrusts. Rising numbers and tighter technique tell you the plan is working. If nothing moves for three weeks, raise daily energy intake or add a set to your main lift day.
Common Mistakes To Avoid
Going Too Light For Too Long
Endless circuits feel busy but rarely add lower-body size. Keep strength work in moderate rep ranges with load that challenges the target muscles.
Skipping Range And Depth
Partial reps limit stimulus. Sit into squats with control, hinge until your hamstrings load like a stretched rubber band, and lock out fully on hip thrusts.
Under-Eating Protein
Low protein drags recovery and blunts growth. Hit your daily range and bring a protein source to every meal and snack.
Program Hopping
New plans look fun, but results come from repeating quality work and adding reps or load across weeks. Ride the plan for at least a month before making big changes.
Quick Starter Plan
Training
Run the three-day split for eight weeks. Keep a logbook. Add small plates when the target reps feel smooth. If joints feel cranky, swap one squat day for leg press and keep the effort on point.
Nutrition
Eat three to five times per day. Build each plate with protein, carbs, fats, and produce. Add a shake or snack if the scale holds steady for two weeks.
Recovery
Sleep, steps, and stress management matter. Stretch briefly after sessions, breathe through the nose on easy walks, and keep water handy.
When To Seek Individual Help
If you’re new to lifting, a single session with a qualified coach can tidy up technique fast. People with medical conditions should follow advice from their care team when adjusting training or diet.