How to Add Weight to Hips & Butt

There's no way to target the areas that you put on body fat, so adding weight to your hips and butt requires participation in a frequent and aggressive weight training program that's designed to build muscle. Muscle building occurs when you weight train consistently and at a high volume. Because you're interested in specific areas, focus should be on exercises that develop the hips and butt. How much weight you add depends on a variety of factors, some of which are out of your control, such as body type and genetics. However, both men and women can add significant muscle.

Things You'll Need

  • Free weights
Show More

Instructions

    • 1

      Weight train three days per week. Muscle building requires frequent training, but there needs to be 48 hours of rest in between training sessions, so work out on Mondays, Wednesdays and Fridays or Tuesdays, Thursdays and Saturdays. Following such a schedule gives your body some time to recuperate between workouts.

    • 2

      Complete weight training exercises that target the hips and butt area. Exercises that target these areas involve hip extension, which is achieved during squats, leg press, lunges and step-ups. Use correct technique for each exercise.

    • 3

      Get into the proper position for squats by placing a barbell on the back of your shoulders. Set your feet so that they're shoulder width apart. Bend your knees and push your butt back to lower down into a squat, continuing down until your thighs are parallel with the floor.

    • 4

      Set up for the leg press by placing your feet shoulder width apart on the leg press machine platform. Bend your knees until the platform becomes parallel with your thighs and then extend your knees back to the starting position.

    • 5

      Perform lunges by taking a large step forward with one foot and then lowering the back knee directly down toward the floor. Return to starting position and repeat on the opposite leg.

    • 6

      Complete step-ups by standing in front of a plyometric box and stepping up onto it with one leg. Drive the knee of the opposite leg up toward your chest. Keep the original leg on the box and complete all of the repetitions for this leg before switching to the other leg.

    • 7

      Complete each exercise at a volume that stimulates muscle building. Each exercise should be completed at four to six sets of six to 12 repetitions each. Allow one to three minutes of rest in between each set and exercise.

    • 8

      Use an appropriate amount of weight for each exercise. You should only be able to complete six to 12 repetitions. If you are unable to reach six or are able to complete more than 12, make adjustments to the weight you're using as necessary.