How to Add Mass to Buttocks And Gain Weight In My Thighs Or Legs...

If you want to look good?Then you have to do work on lower body.
No one naturally build their glute muscles or gain weight.If you want to add size to your buttocks,then you have to work hard.

When i asks people “What are your weaker areas that you have a difficult time developing?” In their answer, they almost always mention they’re need for better glutes.



You can build glute muscles one of two ways: Gaining muscle as well as fat.At least twice a week, on non-consecutive days, lift weights with a major focus on your butt and thighs. Perform compound exercises that target multiple muscle groups. These types of exercises include all variations of squats, lunges and deadlifts. After performing compound moves, target your glutes specifically with hip extensions and bridges.

1.BODY WEIGHT OR BARBELL SQUATS

Step 1:Stand straight on floor.keep your hands behind your head.
Step 2:Go down towards floor until your kneemake 90 degree angle or less.
Step 3:know stand up to starting position.Repeat…

BARBELL SQUATS

Step 1:This exercise is best performed inside a squat rack for safety purposes. To begin, first set the    bar on a rack to just below shoulder level. Step under the bar and place the back of your shoulders (slightly below the neck) across it..

Step 2:Hold on to the bar with both the arms and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

Step 3:Step away from the rack and position your legs using a shoulder width medium distance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.

Step 4:Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.Inhale as you perform this portion of the movement.
Step 5:Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Step 6:Repeat for the recommended amount of repetitions.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.

2. Barbell Glute Bridge:Hip Thrust

Step 1:Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Step 2:Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
Step 3:Extend as far as possible, then reverse the motion to return to the starting position.

3. Barbell Step Ups

Step 1:Stand up straight while holding a barbell placed on the back of your shoulder(slightly below the neck)and stand upright behind elevated platform.Hold the bar from both hands.This is your starting position.
Step 2:Place right foot on the elevated platform.Step up on the platform and place the left foot on the platform as well.Breath out.
Step 3:Now step down with the left leg(inhale).Return to starting position.First do Repetitions from the right leg then perform with the left leg.

4. Barbell Lunge

Step 1:Stand up straight while holding a barbell placed on the back of your shoulders(slightly below the neck).Hold the bar with both hands.
Step 2: Now step forward your right leg and squat down through your hips.Keeping your torso upright and maintain balance.(Inhale as you go down)
Step 3:Now push up using the heel of your foot and come back to starting position(exhale),First do Repetitions from the right leg then perform with the left leg.

 

                                                               OR

Dumbbell Rear Lunge

It's same as Barbell lunge.But in this be use dumbbells.
Step 1:Stand upright while holding two dumbbells in your hands by your sides.
Rest of the steps are same as in Barbell lunge