How to gain weight in the rear

Updated April 17, 2017

It will take a lot of time and commitment to gain weight in your buttocks, especially if you are naturally thin or petite. With enough determination, however, you can get a larger butt using a combination of diet and targeted exercises that are designed to concentrate specifically on your gluteus maximus muscles.

Begin by changing your diet. Eat foods rich in carbohydrates such as pasta, rice, potatoes, and bread. Supplement your diet with protein-rich foods like fish, beef, chicken, beans and nuts. The carbohydrate-rich foods will add weight to your behind, while the protein-rich foods will help to build muscle. Keep in mind, your body is likely to add weight elsewhere as well.

Do exercises tailored for the buttocks. Lunges and squats are the best options for getting a rounder, firmer and plumper butt. These particular moves will strengthen your glutes and add bulk to your derrière. Do about 10 reps and three sets of each exercise two to three times a week. For best results, hold dumbbells in your hands as you do these exercises. To perform squats, stand with your feet shoulder width apart, keep your shoulders back and abs tight, bend your knees until your thighs are parallel to the floor, and return to the standing position. To perform lunges, stand with your feet shoulder width apart, step forward with your right leg, bending at both knees with your left knee a few inches above the ground, return to standing position. Repeat with the left leg. With both exercises, do not allow the bending (squatting or lungeing) knee to extend over the toes on the same leg. Doing so puts extra strain on the knee and can cause damage.

Walk or run at least twice a week. Both options will work your bottom muscles and tone up your body overall. Also, try swimming or dancing as alternatives. If you're feeling ambitious, take a ballet class. The traditional ballet moves will tone your legs and give you a firm and shapely bum.

Try stair-climbing or cycling. Both are great exercises for adding muscle and mass to the butt area. Ride a bike for at least five miles a week or take a spinning class.

Don't give up. Continue this diet and exercise plan until you have achieved the desired results. However, keep in mind that adding weight to your buttocks will take lots of time and energy. It may take up to six months to see dramatic results so don't lose hope if you haven't achieved your goal in a month or two.


Before you begin any diet or exercise plan consult a doctor or nutritionist. If you are unfamiliar with the exercises mentioned above, head to your local gym for a comprehensive tutorial from a trainer. He will teach you how to perform the exercises correctly in order to avoid any injuries. Be aware that gaining weight in the bum is challenging and time-consuming. These steps do not guarantee that you will meet your goal due to genetic predispositions that might keep you from achieving your desired look. Furthermore, be aware that genetics play a significant role in determining where you will gain weight.

Things You'll Need

  • 907 g to 2.27 kg (2 to 5 lb) dumbbells
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About the Author

Maggie Hira has been writing professionally since 2006. She has written for numerous websites and print publications, including "LA.Direct Magazine" and The Budget Fashionista. Hira holds a Bachelor of Arts in English from the University of California, Los Angeles.