How to gain weight in your lower body for thin people

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People who are naturally thin are often discouraged by their lower body’s inability to gain weight. This problem is especially common with women, who are generally thinner than men. The lower body contains the largest muscles in the human body, which means that gaining weight lower down on our bodies takes more effort. The problem with gaining weight in the lower body is that it requires commitment to a healthy diet and an exercise plan to achieve the desired results.

For safe and healthy lower body weight gain, you will need to create a workout plan that focuses on building lower body muscle while supporting the development of fat in these areas. Additionally, you will need to incorporate a healthy diet that increases your caloric intake so that your new lower body weight is supported by this new muscle.

Benefits of healthy lower body weight gain from diet and exercise include:

Enhanced Quality of Life:

Exercise improves the quality of life since it can lower your blood pressure, lower stress levels, increase energy levels and give you a sense of accomplishment. It can also have a positive effect on your mood as well, reducing anxiety and promoting confidence. Allowing you to be more confident in your own skin.

Improved Bone Health and Strength:

With lower body strength comes improved balance, coordination, and bone health. Healthy bones reduce the risk of bone problems, such as fractures or osteoporosis. The lower body weight gain from proper eating and exercise will build lower limb muscular strength while also building muscle in the lower body area.

Improved blood circulation:

Better blood circulation leads to improved delivery of oxygen and nutrients/carbs to your muscles and cells. The lower cells in your lower body need a lot of carbs to function. Improved blood circulation means you will have more energy because cells will receive the nutrients they need.

Improved Flexibility:

Flexibility plays a role in how quickly you can run/walk. The hips, legs and thighs have a strong impact on lower body strength/flexibility. When muscles are not flexible enough, then there may be pain and discomfort associated with exercise and movement which would be counterproductive to the goal of exercising and gaining weight safely.

Improved Mobility:

Mobility is important because it gives you the capacity to do things like run, walk and move. With improved lower body mobility there is an improved quality of life and movement which will make it easier for you to maintain an active lifestyle.

Reduction in the Risk of Injury:

Fewer lower body injuries will result since your lower extremities will be better prepared to be stressed due to improved lower body strength and bone health. You’ll also be less likely to injure a lower body area that contains more muscular tissue due to increased strength and conditioning.

8 Exercises for Lower Body Weight Gain

Here are 8 lower body exercises that can help you to gain lower body weight in your thighs, hips, legs, and butt:

#1: Squats Without Weights

Step 1: Start in a standing position with your feet shoulder-width apart and toes pointed slightly out.

Step 2: Keep your hip back and don’t round your back to ensure that you are performing the exercise safely.

Step 3: Stretch your hands forward and hips back while slowly lowering yourself towards the ground. Pause for 1 second before pushing through your heels to rise up again. Repeat 10-15 times for 3-4 sets to achieve lower body (legs, thighs, hips, butt) weight gain.

#2: Lunges

Step 1: Start in a standing position feet flat on the ground while maintaining good balance.

Step 2: Place feet hip-distance apart and step forward roughly 2 feet so that tension is felt in lower body muscles when beginning exercise. Keep your lower back arched throughout this lower body exercise to improve lower back strength and injury prevention.

Step 3: Engage the core while slowly bending both knees until thighs are parallel with the ground or slightly lower than parallel if desired.

Step: 4: Then slowly push yourself back up to a standing position again. Repeat 10-15 times for 3-4 sets to achieve lower body weight gain.

#3: Leg Press

Step 1: Start seated on a seated leg press machine with feet shoulder-width apart on the footplate. Your back should also be firmly pressed against the backrest for adequate support. Toes pointing slightly out towards your shoulders.

Step 2: Disengage safety handles and hold onto side handles next to each thigh so you can maintain balance throughout this leg workout.

Step 3: Engage the lower abdominal muscles to support lower back while lowering the footplate downward slowly. Your needs should come down towards your shoulders until legs are bent at a 90 degree angle so lower legs form a “L” shape.

Step 4: Press through your heels and push footplate back up to starting position without locking your knees. Repeat 10-15 times for 3-4 sets to achieve lower body weight gain.

#4: Standing Calf Raises

Step 1: Keeping your back straight, place feet shoulder-width apart on calf raise machine with toes pointed out slightly. You can also modify this exercise by turning your toes slightly inwards, this works the inner calves.

Step 2: Slowly lower heels down towards the ground while holding onto the side bars of the machine for balance throughout this exercise. Don’t allow your heels to touch the ground when you lower them.

Step 3: Rise up onto the balls of your toes and squeeze at the top of each rep for best results. Repeat 10-15 times for 3-4 sets to achieve lower body weight gain.

#5: Step Ups With Dumbbells

Step 1: Start with dumbbells at your sides, standing in front of the step platform. Make sure you are standing straight up without slouching.

Step 2: Slowly step up one leg at a time until you are standing on the platform. Tension should be felt in lower legs during the routing.

Step 3: Slowly lower yourself down one leg at a time. Repeat 10-15 times for 3-4 sets to achieve weight gain in lower body.

#6: Hip Raise

Step 1: Lie down on your back with your arms spread on the floor or exercise mat. Make sure that your feet are flat on the floor and your knees are bent.

Step 2: Elevate your hips from the ground. Focus on squeezing the core while keeping your butt muscles tight.

Step 3: Hold the rep after elevating and then slowly lower your hips down. Repeat 10-15 times for 3-4 sets to achieve weight gain in lower body.

#7: Deadlifts

Step 1: Stand up straight with feet shoulder width apart and lower legs straight so legs are in line with toes. Only hinge at the hips, knees, and ankles. Avoid rounding your back forward.

Step 2: With knees bending slightly while pushing hips back behind you until the barbell is next to calves, then stand up straight again while engaging core muscles. Make sure you’re lifting with your back and not your arms. Your arms should be hanging with your back doing the lifting.

Step 3: Remember to keep your back flat throughout the routine. Repeat 10-15 times for 3-4 sets to get lower body weight gain results.

#8 Reverse Lunge:

Step 1: Start in a standing position feet flat on the ground while maintaining good balance.

Step 2: Place feet hip-distance apart and step backward approximately 2 feet, dropping your knees to the ground.

Step 3: Hold the position, before slowly standing up and bringing your feet back to your starting position.


Nutrition tips for safe lower body weight gain

Create a diet plan that contains healthy portion sizes to help you reach your weight gain goals. Healthy food options include lean meats, fruits, vegetables, and whole grains.

Gain lower body weight slowly by adding 200 calories to your daily diet. Eat carbohydrates to provide energy for lower body workouts and to fuel muscle growth.

#1: Lean Protein Foods

Lean proteins are my number one choice for safe weight gain. You need your protein for muscle repair and growth.

#2: Non-Starchy Vegetables

Non starchy vegetables fill you up without adding too many calories to your diet. Broccoli, spinach, cauliflower, asparagus and the like are all very low in calories but high in nutrients.

#3: Lean Meats

Lean meats are another great choice when trying to gain muscle mass in lower legs, thighs, hips and butt. Try to choose lean cuts when possible and if you don’t like the taste of red meat increase your intake of fish and nuts, which can be great sources to promote lower body weight gain too!

#4: Whole Grains

Whole grains are a healthy source of carbohydrates that is rich in fiber. Not only do these get digested more slowly than their processed counterparts they aren’t linked to cancer risk. Also try to get whole grain versions instead of refined since they have more beneficial nutrients this way, so brown rice over white rice or whole wheat bread over regular bread for example.

Final Thoughts

A word of caution, you mustn’t try gaining too much weight too quickly as this can create problems such as an increase in blood pressure, poor endurance, fatigue, and difficulty completing daily activities such as work or school. Making healthy lifestyle choices such as regular exercise and a healthy diet is the best way to achieve your desired results.

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