How to get bigger Legs and Glutes, all the SECRETS!!

how to increase size of legs and glutes

Medically reviewed and approved by Nataniel Josue M.D.

How to increase the size of the legs and buttocks? If you have thin, shapeless legs and want to change them, do you want to know how to enlarge your legs and fill your buttocks? It's not something you can accomplish overnight, but you have to know you can make it. 

After 20 years of training and trying all kinds of techniques and diets, this is what I have learned:

If you want to increase the legs and buttocks' size, bodybuilding exercises should be done with a range of 8 to 12 repetitions to encourage hypertrophy. Also, a diet rich in protein should be followed so that the muscle has the nutrients to grow and rest for two days between workouts to allow for tissue repair.

According to Physiological Reports magazine, for your legs and buttocks to increase, you must prioritize free weight training by prioritizing basic exercises such as squats. You should do between 8 and 12 repetitions using a weight that you can complete with a strict technique.

As we always say, to change something we don't like about our bodies, we need perseverance and constancy to achieve it.

In this case, increasing the volume of our legs and buttocks will take some time, but cheer up if you follow specific guidelines, you will achieve it.

We always recommend that you go to a gym; there, you will have a great variety of machines at your disposal. You can do everything from aerobics to bodybuilding exercises, which in this case, are the most appropriate.

Anyway, if you don't want to go to the gym and develop your leg muscles at home, we will give you a significant variety of exercises to do at home.

Table of Contents

Why do I have to gain muscle mass in my legs and glutes?

how to get bigger legs

If you want to have more rounded and beautiful legs, you can increase the muscle mass without gaining fat. If you only increase volume with fat:

  • Your legs will look flabby and floppy.
  • Also, you will get the dreaded cellulite and orange peel skin, so unsightly.
  • You will move further and further away from your goal of having shapely buttocks and legs.

You have to be aware that it is essential to eat healthy food. Do not eat fast food or canned food. Even if you get the calories you need, the weight gain will have an essential part of fat.

Now that we know what to do to develop beautiful and proportionate legs and buttocks, let's go into more detail on gaining weight without fat.

How to gain muscle mass in legs and buttocks

How can I build my glutes and legs? Can I gain muscle mass in legs and buttocks being a woman?" We want to tell you that it is possible if you follow the following recommendations.

Weigh yourself 

First of all, to increase muscle mass in your legs and buttocks, if you are a woman, you have to weigh yourself to see your starting point and calculate the calories you need to eat in your goal to gain clean weight.

The digital bathroom scales are super easy to use and specially designed to use simple manuals efficiently. You can take these scales anywhere thanks to their size, and they have simple multi-option operation menus.

You can record your weight with the machine and calculate your BMI, fat mass, and lean body mass very quickly with this. They are also compatible with your Smartphone, which can transfer the data technically and instantly. (Trusted source 1*)


Start by weighing yourself to get a starting point; this is a necessary thing for muscle gain.

Calculate the calories you need to eat

You have to know the calories you need to consume daily. You can use a calorie calculator, there are many on the web but we have an accurate one that you can check below. (2*)

You may be interested in "How many calories should I eat per day? (Calculator and Menus)"


Calculate your daily caloric needs to gain muscle mass; if you do it right, you will not gain weight in fat.

Eat more 

To finish the most complicated part, you have to eat enough to get the calories you need. If you want to do it with healthy food, it will cost you a little, but the result is worth it.

A great tool to keep track of the calories we consume is MyFitnessPal, for example, where you can enter each food you eat, and it will indicate its nutritional value and the calories it has.

To gain weight, we always recommend consuming 500 calories more than you need to maintain your weight. We also recommend a proportion of 40% protein, 40% carbohydrates, and 20% fat.

You may be interested in "What should a woman eat to gain muscle?"

Nutrition plays a fundamental role in the recovery of muscle volume training. ( 3*)


To increase your legs and buttocks' muscle, you should eat about 500 extra calories every day.

Use the scale to keep track

Don't be afraid of the scale; on the contrary, it is your friend. If you follow our advice, you will see your progress little by little.

If you have the right diet to increase volume in legs and buttocks, you will be increasing clean weight every week.

To carry out this follow-up, "BUY A SCALE NOW." I recommend a digital one. You won't believe how cheap they are on Amazon.


Use a scale to monitor your progress; it will be much easier to know if your strategy works.

Follow a balanced diet

If you want to achieve the goal of fat-free muscle gain, the diet must be complete, containing the necessary amounts of calories, protein, fat, carbohydrates, vitamins, minerals, and water.

You have to follow the diet you set for yourself, but do not go from one extreme to another without being excessively rigid. You have to be constant and see what works for you by introducing and removing food.

For example, I have found that I cannot tolerate certain carbohydrates, especially those with a high glycemic index (for instance, the excellent Quinoa, which means a rapid entry into the bloodstream, causing an insulin response in fluctuations in glucose and water retention.

The way to know the calories that we must consume daily, we have mentioned them in the previous section. ( 4*)


Look for the foods that work best for your body; all organisms are different and do not react the same.

Don't go on a super-rigid diet

Not going on a rigid diet to achieve an increase in muscle mass in the legs and buttocks is beneficial because

There is no need to sacrifice muscle mass. Therefore you will have roundness and shape in your legs and buttocks. If you go on an extreme diet, you will lose muscle mass and have the opposite effect to the one you want.

You will have a lot of energy to train. So you will be able to get that lean meat that looks so nice on your legs and buttocks.

You don't have to deprive yourself of nutrients to stay in shape. That makes it challenging to acquire nutrition-related diseases, such as bulimia or anorexia.

You may be interested in "Everything you need to know about bulimia nervosa"

You will stay in shape all year round. This way, you can take pictures without looking too thin. ( 5*)


Don't stick to a super rigid diet because you will get tired sooner, and it will be harder for you to have the energy needed to train.

Eat enough to keep your energy up

As you know, you have to eat a lot of protein to gain lean muscle mass without fat. But you also have to know that to keep your energy levels high, and you have to eat high-quality carbohydrates.

I want to emphasize the low glycemic index carbohydrates, which are of higher quality, such as broccoli, spinach, lettuce, tomato, etc.

The carbohydrates with a high glycemic index and consumed in excess contribute to fat accumulation and increase weight, such as industrial bakery and refined flours.

Carbohydrates are fundamental in our diet, but we must eat them in moderation.

If you eat too many carbohydrates, your body will begin to produce insulin, which your body will start to accumulate sugar in the form of fat. Remember, our body is smart and tends to store fat for possible food shortages. ( 6*)


Eat hydrates in moderation. If you overdo it, you will produce an excess of insulin that will increase fat.

Eat plenty of protein

Maintain or increase your protein intake with skinless chicken and turkey. Eat fresh fish, lean meat, egg whites, etc. If you are a vegetarian or almost so, consume enough quality protein by combining the seeds (corn, wheat, oats, etc.) with the legumes (beans, lentils, beans, etc.)

The training to develop the muscles must also be high in proteins because it spends much more than average. ( 7*)


The intake of protein is essential if we want to increase our muscles' size by promoting new tissue.

Eat fiber

Everyone should eat salads, vegetables, and foods containing fiber. If you eat well, you will not need any supplements. ( 8*)

It would be best if you ate more:

  • Whole foods and avoid processed foods.
  • Eat more fruit instead of drinking prepared juice.
  • Instead of eating the grain in refined flours, take whole grains: oats, barley, wheat, rye, etc.  
  • Eat vegetables.

You have to avoid:

  • Refined foods, above all refined sugars (and foods containing it).
  • Minimize the intake of foods made with refined flours.
  • Also, limit potatoes and rice and eat other vegetables instead.


The consumption of fiber will help you not only to build muscle but also to make your body work better.

Take supplements

When you want to gain quality muscle mass, the supplements you should take are a multivitamin preparation and a high-quality protein powder (with many calories if you're going to gain weight, with few if you're going to lose it).

The multivitamin I always recommend is the one with the best quality-price ratio. 

We give you these and more tips in our article "How to have a perfect and feminine body in a short time."


For an increase in volume, we recommend you to use a multivitamin and a protein powder.

Slow down your metabolism

If you have thin legs, it is almost certainly because you have a fast metabolism and burn what you eat.

To look like a fitness girl, you have to train like one. Not like a track and field competitor, a marathon runner, or any athlete.

Never train with repetitions that are too high, which produces resistance instead of muscle development.

Nor with very low repetitions and excessive weight that develop size but no shape.

You also have to be concerned about the amounts of food you eat. Include enough so that your body receives everything it needs to grow and develop to its fullest. ( 9*)


If you want to gain muscle mass in your legs and buttocks, it is essential that you slow down your metabolism, eat, and rest more.

Look for symmetry 

If you want, you can add size to your thighs by doing a heavy squat, but you will ruin your legs' balance.

You have to do a heavy squat, but only once in a while. "Squatting can cause discomfort in the knees and lower back if you do it too often, even if you do it well.

Also, you have to care not only about the size but also about the shape and quality. It would be best if you never stopped training the calves because they are essential for having more rounded legs.

To have a perfect and balanced shape, you have to have a size in the femoral biceps.

If you do not want to have mediocre legs and lack of shape, you must do exercises for the femoral at every leg training. That will make them begin to turn and have a more beautiful and aesthetic form. 


Train your legs and buttocks to look more symmetrical and beautiful.

Muscle building exercises to increase leg and buttock size

Do specific exercises

Once we are giving the body the nutrients it needs, we have to stimulate our buttocks and thighs to to gain muscle mass in legs and glutes? It is imperative that when you train, you always use the correct technique. With this, you will be able to avoid injuries and stimulate muscle growth correctly.Another essential tip to achieve our goal is:

  • In the final part of the concentric movement (movement where we overcome resistance and contract muscle fiber), we must squeeze the muscle as much as we can for total stimulation.
  • In the eccentric movement (the muscle moves to return to the initial resting position), we should stretch as much as possible to give more range of motion to the exercise.

These movements will make your muscles begin to curve and have an increasingly beautiful and aesthetic shape.Now we are going to recommend a few exercises very suitable for this objective:

Once we give the body the nutrients it needs, we have to stimulate our buttocks and thighs to develop.

How to gain muscle mass in legs and glutes? It is imperative that when you train, you always use the correct technique. With this, you will be able to avoid injuries and stimulate muscle growth correctly.

Another essential tip to achieve our goal is:

  • In the final part of the concentric movement (movement where we overcome resistance and contract muscle fiber), we must squeeze the muscle as much as we can for total stimulation.
  • In the eccentric movement (the muscle moves to return to the initial resting position), we should stretch as much as possible to give more range of motion to the exercise.

These movements will make your muscles begin to curve and have an increasingly beautiful and aesthetic shape.

Now we are going to recommend a few exercises very suitable for this objective:



This exercise is a classic, and no less significant is the best for developing our glutes and legs.

Do three sets of 15 repetitions.

 You must do it with the correct technique, and we recommend you not to use too much weight.

Sumo Squats

sumo squat
You can also do Sumo Squats. This move is advantageous. This exercise is very similar to the regular Squats, but we have to open our legs a lot, pointing our feet out.
We also recommend using a moderate weight. And a range of 3 sets of 15 repetitions.



This exercise is excellent because it is not harmful but beneficial. We work the legs and buttocks in their entirety.

Also, we can do it with dumbbells on our hands. We will also do three sets of 15 repetitions.

Hip thrust

hip thrust

This exercise is very fashionable nowadays; all the girls who go to the gym do it because it is best to get bigger legs and glutes.

This movement is so good, mainly because it is beneficial and gives a beautiful shape to your buttocks and thighs.

Here we recommend that you use the weight with which you feel comfortable. As in all this routine, we will do three sets of 15 repetitions.

Sumo style deadlift

sumo deadlift

This exercise is terrific for gaining muscle mass in our thighs and buttocks, given the amount of muscle involved in the movement.

  • Keep your spine perfectly straight without arching it as in the picture to avoid injuries.
  • Use a moderate weight.
  • Perform three series of 15 repetitions.

Legs Extensions

This exercise is perfect for rounding the front part of your thighs. We must squeeze the quadriceps and hold for a second before lowering the legs in the exercise's final part. We recommend continuing this exercise with three sets of 15 repetitions.

Lying hamstring Curl

This exercise is very natural for working the buttocks and the back of our legs.

  • You also have to contract the femoral muscle at the end of the exercise.
  • You don’t need to move heavy weights, respect the technique, execute the exercise correctly by completely stretching your leg at the beginning of the movement, and squeezing the muscle on the way up.
  • Perform this exercise with three sets of 15 repetitions.

Calve raises

How to make your calves bigger? In this exercise, we work the calf. This movement will give a proportionate shape to our legs.

  • We also recommend using a moderate weight for this exercise.
  • The most important thing to work well the calf is in the descent, lower our heels in an angle inferior to 90 degrees, and in the ascent to squeeze well the muscle.
  • On this occasion, we will change the range of repetitions because the calves are a powerful muscle group. They are muscles that we work every day when we walk, climb stairs, etc. That is why we will do four sets of 20 to 25 repetitions, depending on how we are.

Remember that to develop rounded and voluptuous thighs and buttocks. We recommend that you go to the gym. 

It is also possible to do toning and volume exercises at home, combined with a proper diet, which will help you get bigger legs and glutes you always desired.

Train pleasantly and straightforwardly, and you will get the body you want in due time. Remember that there are no secrets, only patience, and hard work.

You may be interested in  "How to have a model body."

How to bulk legs and glutes? Recommendations for Fat-free Muscle Building Training

Recommendations for increasing size in legs and glutes

I've always made progress overall during the time I've been training to gain muscle mass.

One of the difficulties I had with leg training is that I could not do squats until very recently due to some back problems I acquired a few years ago.

However, once I have been able to include them in my routine, along with other mass exercises like:

  • The leg press.
  • Squats.
  • Movements to form like the "lunges," the development of my legs have been more natural.

Along with the heavy training, lower repetitions, and the squat's inclusion in my program, I discovered some other ways to improve my legs and buttocks.

Split leg training from time to time

I found that working the quadriceps and biceps femoral apart could train both parts of the leg at maximum intensity, which is difficult to achieve if you workout them at the same time. It's good to do it once in a while, let's say, a week per month.

Varying the training of legs and buttocks

On the other hand, I discovered the variety, and I don't want to work the legs or any other muscle group the same way as the day before.

Every time I train my quadriceps, I try to do something different. One day it can be squats, the next day "hack" squats, extensions the following day, and leg extensions the next.

Varying equipment

I also like to vary on the team. For example, once I do extensions on the Nautilus machine, and once on the David machine (you probably have different ones in your gym). This way, I always change how I stimulate my muscles, so they keep growing and stagnate.

Varying the position of my feet in each exercise

I change the way I place my feet from movement to movement and from workout to workout. Sometimes I move them further apart, sometimes less, sometimes I point my toes outward or inward.

Training with intensity

I also train more intensely than ever, and one of the formulas I use is to rest less between sets, allowing me just enough time to recover.

I used to talk more, get distracted, now I concentrate entirely and start thinking about the next series once I've just finished the previous one.

If you want to get bigger legs and glutes, you must workout with intensity; if you don't do it, your thighs and buttocks won't increase size.

REST. You shouldn't train your legs too much.

When you train your legs, you put them under a lot of stress, so, for your thighs to grow, you have to:

  • First of all, training your legs properly. This way, you stimulate the muscle to grow.
  • After that, you have to give your muscles the nutrients they need for growing.
  • Then comes up the most crucial part, RESTING. Muscles grow while resting; they recover themselves and rebuild the fibers you break when you train. After that, your muscles GROW.
  • Therefore, if we want them to have volume and weight, we must let them rest for at least two days, just if you want them to grow.
  • If we do not do this, you will get the opposite effect.

Trick to fall asleep fast and be able to rest

Sleep restores energy and strength to our body. Athletes need a lot. If they don't get it, the "Soviet sports magazine" advises the following:

Relaxation formulas such as "my body are relaxing," "my hands are relaxing," "my legs are relaxing," etc. Then the following keys can be recited (mentally and up to six times each):

  • "I want to sleep."
  • "My eyelids are heavy.
  • "My eyes are closing.
  • "My sleep will be easy and calm."
  • "Eight hours is enough for me to rest entirely (or the appropriate number of hours)
  • "I will wake up at exactly 7:00 in the morning." (Or at the appropriate time.)
  • I will get up with encouragement, cheerful, eager to work, study, train, etc.
  • "I'm falling asleep… I'm falling asleep." If you need to, what happens a few times, you have to repeat all the formulas.

If you find it hard to sleep, repeat these mantras, and you will enter a state of relaxation conducive to sleep. And remember, rest is essential to get bigger legs and glutes.

Finally, we leave you a video with five tips for getting asleep, according to a sleep expert.



If you want to get bigger thighs and glutes, you must:

  • Train them in such a way that we stimulate their growth.
  • In addition to this, we must let them rest and recover.
  • Finally, we have to give them the nutrients they need to increase and develop their muscles.

 I think I am far from achieving my full potential and having the perfect body I want.

From now on, I want to look for new training systems and discover ways to increase the intensity to get the right size throughout my body and have it beautiful and aesthetically astounding.

The most suitable training for each person is always an individual matter. And only when we find the right thing for us can we reach the top.

 As I achieve my goals, I will share all my secrets with you.

If you do everything we tell you to do, you will not fail, and you will get bigger legs and glutes as you always wanted.

If you want more information about getting perfect glutes, read our fantastic article, "How to get perfect buttocks."

You are beautiful, but you can be evermore!!

Visual Overview

 Infographic of how to increase size in legs and buttocks

You can find more information on how to improve your body in our fitness section.

[author] [author_image timthumb='on'][/author_image] [author_info]The article was reviewed and approved by Nataniel Josué Alvarez. Medical Doctor graduated from Medical School Universidad Nacional Experimental Francisco de Miranda. Área Ciencias de la Salud. •Awarded winner IV Science Fair of Research Methodology - April 2012 •Recipient of Asesor Estudiantil Institucional Scholarship •Thesis: Relationship Between Parasitosis, Anemia and Hygiene Habits in patients aged 20 yo 70 years old in Amuay, municipality of Los Taques, Falcón State, Venezuela •Thesis: Intervention Plan in Rural Healthcare in Monte Verde and La Puntica sectors, of the Amuay Community, Los Taques parish, Los Taques municipality, of the Falcón State, Venezuela. During the period March 2018 - July 2018[/author_info] [/author]