Written by Kyle Hunt | BEXSci.
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Are you dreaming of achieving that perfectly round and sculpted booty? You're not alone! No muscle group has experienced a glow-up trajectory as much as the glutes over the past decade. Not since Sir Mix-a-Lot have round butts been such a focus.
But what if you have a naturally square-shaped derrière? Fear not – transforming square-shaped glutes to round is absolutely within reach with the right exercises and a bit of dedication.
In this article, we'll guide you through a simple and effective workout routine designed to target and shape your glutes into a rounded form. Whether you're a beginner or a seasoned gym vet, these exercises work. Get ready for your journey to a perkier posterior and discover the best moves to transform your square butt into a rounded masterpiece!
Table of Contents:
-
Best Exercises To Turn Square Glutes Into Round Ones
- Barbell Back Squat
- Romanian Deadlifts
- Barbell Hip Thrusts
- Bulgarian Split Squats
- Hip Abduction Machine
- Walking Lunge
- Dumbbell Step Up
- Weighted Back Extension
- Two Sample Glute-Focused Workouts
- Factors Influencing Glute Shape
- Glute Training Tips
- FAQs
The 8 Best Exercises to Turn Square Glutes Into Round Ones
Here are the best eight exercises to turn a square butt into perfectly round glutes.
#1: Barbell Back Squat
Why it's great: The back squat is a fantastic all-around lower body exercise that involves bending at the hips and knees and activating the glutes, hamstrings, and quads. Deep squats, going below parallel, are particularly beneficial for glute activation.
To perform a back squat, stand with feet slightly wider than shoulder-width, lower your torso as if sitting back into a chair, and then rise back up to the starting position.
Alternative exercises: Dumbbell goblet squat, any form of deep squat, belt squat, hack squat, and leg press
#2: Romanian Deadlifts (RDLs)
Why it's great: RDLs are one of the best hamstring exercises but also target the glutes. The key is using good technique.
Stand with your feet shoulder-width apart, slightly bending your knees. Start the exercise by hinging at the hips and lowering the weights along your shins. Keep your back straight, and return to the starting position.
Alternative exercises: conventional deadlifts, sumo deadlifts, good mornings
#3: Barbell Hip Thrusts
Why it's great: The barbell hip thrust is arguably the best glute exercise for building round glutes. It's a short range of motion, so don't be afraid to pile on the weights. Some people like to add a resistance band around their knees for added lateral tension.
Sit with your upper back against a bench, feet flat on the ground, and a barbell across your hips. Lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down. The barbell should move in a straight line, up and down.
Alternative Exercises: Machine hip thrusts, bodyweight glute bridge, single-leg glute bridge, smith machine hip thrust
#4: Bulgarian Split Squats (BSS)
Why it's great: Most people have a love-hate relationship with the Bulgarian split. It's challenging but effective. It's also a unilateral exercise, meaning it engages the glutes individually.
Stand a stride's length away from a bench, place one foot behind you on the bench, and lower your body into a lunge. Push through the front heel to return to the starting position. Do all the reps on the left leg, then proceed to the right.
Alternative Exercises: Reverse lunges, walking lunges, front foot elevated split squats, single leg squats
#5: Hip Abduction Machine
Why it's great: Isolating the hip muscles, this machine targets the gluteus medius and gluteus minimus. It's a unique movement that provides a lot of resistance in the abduction movement pattern.
Sit in the machine, adjust the pads to the height of your outer thighs, and press your legs outward (with your knees bent) against the resistance.
Alternative Exercises: Clamshells, side lying leg lift, fire hydrants, sumo squats
#6: Walking Lunge
Why it's great: The walking lunge is another excellent all-around lower-body exercise. In addition to building muscle in the glutes, hamstrings, and quads, they also enhance balance.
Step forward with one foot, lower your torso until both knees are bent at around 90 degrees, and then push off the front foot to bring the back foot forward.
Alternative Exercises: reverse lunges, Bulgarian split squats, front foot elevated split squats, step-ups, single leg squats
#7: Dumbbell Step Up
Why it's great: The dumbbell step-up exercise is among the most underrated glute movements, and there's a reason why it made it onto our list of the Best Dumbbell Glute Exercises. Worry more about the height of the box than about weight. Aim for a high step, stretching the glutes and hamstrings. It's fine if you have to start with just your body weight.
Take a big step up onto a box with one foot, push through the heel, then bring the other foot up. Step back down and repeat on the other leg for balance.
Alternative Exercises: Cable kickbacks, machine kickbacks, lunges, Bulgarian split squats, single-leg squats
#8: Weighted Back Extension
Why it's great: While the primary focus of the back extension (and its variations) is on the muscles of the lower back, it also engages the glutes to a certain extent. The gluteus maximus, the largest glute muscle, plays a significant role in hip extension, which the back extension requires.
Secure your feet on a back extension machine, hinge at the hips, and lift your torso until it's aligned with your thighs—lower and repeat.
Alternative Exercises: Glute ham raises, reverse hypers, Nordic ham curls
Two Sample Glute Focused Leg Workouts
Here are two sample workouts if you need help putting the best glute exercises into a program. Do both workouts in the same week, separated by at least one day of rest. Be sure to train your upper body, too, for balanced muscle development.
Glute Workout #1:
- Back Squat: 4 sets x 8-10 reps
- Romanian Deadlift: 3 sets x 10-12 reps
- Dumbbell Bulgarian Split Squat: 3 sets x 10-12 reps per side
- Weighted Back Extensions: 3 sets x 12-15 reps
- Leg Curl: 3 sets x 12-15 reps
- Leg Press Calf Raise: 3 sets x 10-12 reps
Glute Workout #2:
- Barbell Hip Thrust: 4 sets x 8-10 reps
- Walking Lunges: 3 sets x 8-10 reps per side
- Hip Abduction Machine: 3 sets x 8-10 reps
- Dumbbell Step Up: 3 sets x 8-10 reps per side
- Leg Extension: 3 sets x 12-15 reps
- Seated Calf Raise: 3 sets x 10-12 reps
Factors Influencing Butt Shape
Here are three things that determine the shape of your butt.
1. Genetics
Genetics plays a significant role in determining the natural shape of your glutes. The four primary butt shapes are a square butt, a round butt, a heart-shaped butt, and an inverted butt. So, if you currently have square-shaped glutes, blame your parents. I'm only kidding. Genetics may deal the hand, but you control how you play the cards.
2. Body Composition
Your overall body composition, specifically the ratio of muscle to body fat, dramatically impacts the appearance of your butt. Lower body fat levels combined with well-developed glute muscles contribute to a more sculpted and defined butt. The good news is we can control this with diet and exercise.
3. Exercise
Targeted exercises, especially those focusing on building the glute muscles, can significantly shape and lift your backside. Regular workouts that include exercises listed above (squats, lunges, hip thrusts, etc.) contribute to muscle development. Through these exercises, strengthening and building muscle on the gluteus maximus, medius, and minimus can result in a firmer and more rounded appearance. While genetics set the baseline, incorporating the right exercises into your routine can enhance and define your natural shape over time.
Glute Training Tips
Here are some training and nutrition tips to help you get the most out of your glute workouts and finally get that bubble butt.
1. Train Your Glutes Multiple Times Per Week
To maximize development, train your glutes 2+ times weekly. It comes down to training volume. The glutes are big muscles that can handle a lot of work, upwards of 20 direct sets per week. It would be challenging to do 20 or more sets in one workout. However, splitting it into two or three workouts is manageable and allows for more productive workouts.
2. Do a Variety of Glute Exercises
Variety is essential when it comes to glute training. Performing various exercises helps target different angles and aspects of the glute muscles. Include exercises like squats, hip hinges (RDLs), hip thrusts, and abduction movements. This diverse approach not only prevents monotony but also ensures comprehensive development for a well-rounded and sculpted butt.
3. Eat Enough Protein
Eating enough protein is crucial for muscle growth and repair, including building glute muscles. Ensure your diet includes enough protein from lean meats, poultry, fish, eggs, dairy, protein powder, and plant-based options. Aim for .8-1g of protein per pound of goal body weight.
4. Focus on Building Muscle Mass
To achieve a full and round butt, focus on building muscle mass. The key to building muscle involves progressive resistance training, gradually increasing the weight or resistance in your exercises. Progressive overload challenges the muscles, prompting them to adapt and grow over time. Each time you workout, try to lift more weight or do more reps than you did last time.
5. If Needed, Lose Fat
While spot reduction is not feasible, maintaining a lower overall body fat percentage can help reveal the definition and shape of your glutes. Combining a well-rounded training routine with a balanced diet promotes fat loss, potentially unveiling the muscle definition in your butt. But, only focus on fat loss if you have excess body fat. For everyone else, the key to round glutes and a bigger butt will be to build muscle.
FAQs
Have some more glute questions? Let's answer them.
How long does it take to get a round bum?
The time to achieve a round bum from a square butt varies based on genetics, diet, and exercise consistency. With dedicated workouts, it's possible to see noticeable changes in a few weeks to a few months.
How do you fix a flat bum?
To address a flat bum, focus on targeted glute exercises such as squats, deadlifts, and lunges to build muscle. Combine this with a balanced diet to support overall body composition and achieve a fuller, more sculpted appearance over time.
Does squeezing buttocks make it rounder?
While squeezing your buttocks can temporarily engage and lift the muscles, it won't significantly contribute to long-term rounding. Consistent glute-focused exercises and overall muscle development are more effective for achieving a naturally rounder butt shape.
How can I get a rounder bum fast?
For a faster transformation, prioritize a combination of targeted glute exercises with progressive resistance. Additionally, maintain a protein-rich diet to support muscle growth, and consider incorporating cardio to help reduce overall body fat, revealing the sculpted glutes more quickly.
Final Thoughts: Sculpting Your Dream Glutes
Achieving a beautifully rounded butt is well within reach with the right combination of dedication and effective exercises. The journey from a square shape to a round butt involves a strategic mix of movements like back squats, Romanian deadlifts, Bulgarian split squats, weighted back extensions, hip thrusts, walking lunges, hip abduction, and dumbbell step-ups.
By consistently incorporating these exercises into your training, you can sculpt your glutes from a square silhouette into a more voluptuous and round shape. Remember, consistency is key. Big-time results take time. Embrace the process, celebrate your progress, and enjoy your new look.
Kyle Hunt
Author