Written by Kyle Hunt | BEXSci.
Fact checked by Tyler DiGiovanni, BSBM
FACT CHECKED
Everyone has a unique reason for why they go to the gym. Some do it to lose fat or build muscle, while others want to gain strength and confidence. For most women, the desire for a sculpted heart-shaped butt often takes center stage.
The emphasis placed on glute training is one of the most significant changes in fitness culture over the past decade. Walk into any gym, and you will see it. But the question is, what is the best way to get the perfect heart-shaped butt? Whether you're new to the gym or have been at this for years, the key lies in targeted exercises and how you program them.
Say goodbye to worthless workouts as we uncover facts from fiction to give you that coveted heart-shaped booty. This article covers some simple yet effective exercises that promise to lift, shape, and transform your backside. Beyond that, we will leave you with a sample workout to get you started.
Table of contents:
- A Complete Guide To Growing A Heart-Shaped Butt
- Two Sample Butt Workouts
- Types Of Butt Shapes
- What Factors Affect Butt Shape
- 5 Things To Consider When Training For Heart-Shaped Glutes
- FAQs
A Complete Guide To Growing A Heart Shaped Butt
Let's start with the exercises. As with most body parts, there are a lot of misconceptions about how to train the glutes. If I had to pinpoint people's most significant mistake, it would be treating the glutes like a special case. The glutes require high tension to grow, just like other muscles in the body. You can't put on much size on your butt by only doing the StairMaster or light resistance band work. Here are the best movements to focus on to get the perfect heart-shaped booty.
1. Barbell Hip Thrusts
Barbell (or machine) hip thrusts are a powerhouse for targeting the glutes, particularly the gluteus maximus. If you only add one new glute exercise to your routine, it should be the hip thrust. This exercise activates and strengthens the muscles responsible for a rounded and heart-shaped posterior by focusing on hip extension. Some people like to put a resistance band around their knees as a way to increase glute activation.
How to do it: Sit on the floor with your back against a bench, place a barbell over your hips, and drive through your heels, lifting your hips towards the ceiling. Flex your butt at the top and slowly lower back down.
2. Romanian Deadlift
The Romanian deadlift hones in on the hamstrings and glutes, contributing to that coveted heart-shaped bum appearance. This exercise works as a two-for-one. It helps build muscle on your posterior chain while enhancing lower body mobility.
How to do it: Hold a barbell in front of your thighs, keeping your back straight. Hinge at your hips, pushing them backward while maintaining a slight bend in your knees. Lower the barbell, maintain a flat back, and return to the starting position.
3. Back Squat
Back squats are a fundamental lower-body exercise that engages the entire lower body, primarily focusing on the quads and glutes. A lower-body or glute-focused workout is not complete without back squats.
How to do it: Place a barbell on your traps, stand with feet shoulder-width apart, and squat down by bending your knees. Keep your chest up, lower until your thighs are at least parallel to the ground, then push through your heels to return to a standing position.
4. Hip Abduction Machine
The hip abduction machine directly targets the outer glutes, helping to create a broader and more sculpted appearance. It isolates the muscles responsible for the side profile of your derrière.
If your gym doesn't have one, you can check out our favorite hip abduction exercises.
How to do it: Sit on the machine, position your thighs against the pads, and push your legs outward against the resistance. Control the movement as you bring your legs back together.
5. Bulgarian Split Squat
This unilateral exercise focuses on each leg individually, promoting balance and addressing strength imbalances. It works the glutes, quads, and hamstrings effectively.
How to do it: Stand facing away from a bench, place your left leg on the bench behind you, and lower your body into a lunge position. Drive through the front heel to return to the starting position.
6. Curtsy Squat
Curtsy squats, sometimes called curtsy lunges, add a dynamic element to traditional movements, targeting the glutes from different angles. This exercise helps shape and define the outer glutes for a well-rounded appearance.
How to do it: Stand with feet hip-width apart, step one foot diagonally behind and across the other, lowering into a squat/reverse lunge. Return to the starting position and repeat on the other side.
7. Cable Glute Kickback
Cable glute kickbacks isolate and activate the glutes, especially the gluteus maximus. This exercise provides resistance throughout the entire range of motion, enhancing muscle engagement.
How to do it: Attach an ankle strap to a cable machine, secure it around one ankle, and kick your leg back against the resistance. Squeeze your glutes at the top and return to the starting position.
8. 45 Degree Back Extension
Back extensions target the lower back and glutes, promoting strength and definition. Having a muscular lower back helps showcase the glutes.
How to do it: Position yourself on a 45-degree hyperextension bench, cross your arms over your chest or behind your head, and lower your torso toward the floor. Lift back up using your lower back and glutes, maintaining a straight line from head to heels.
Heart-Shaped Butt Workouts
Here are two glute-focused lower-body workouts for you to perform. Depending on your schedule and goals, you can add one or two upper-body workouts to balance out your week of training. You don't want to be all butt muscles. Or, maybe you do.
Glute Focused Workout #1:
- Back Squat: 3 sets x 8-10 reps
- Barbell or Machine Hip Thrust: 3 sets x 8-10 reps
- Dumbbell Romanian Deadlift: 3 sets x 10-12 reps
- Bulgarian Split Squat: 3 sets x 8-10 reps (each leg)
- Seated Hip Abduction Machine: 3 sets x 12-15 reps
- Cable Glute Kickback: 3 sets x 12-15 reps (each leg)
Glute Focused Workout #2:
- Barbell Hip Thrust: 3 sets x 6-8 reps
- Back Squat: 3 sets x 8-10 reps
- Barbell Romanian Deadlift: 3 sets x 6-8 reps
- Curtsy Squat: 3 sets x 10-12 reps (each leg)
- Seated Hip Abduction Machine: 3 sets x 10-12 reps
- 45 Degree Back Extension: 3 sets x 12-15 reps
Types of Butt Shapes
When it comes to butts, there are 3-5 different shapes, depending on who you ask. Here are the four most recognized.
1. Round Bum (O-Shaped Butt)
The round-shaped butt, O-shaped, or bubble butt, has a full and symmetrical curvature that forms a circular shape. This shape signifies well-developed glute muscles, providing a balanced and voluptuous appearance. The fullness is prominent at the top of the buttocks, creating a rounded silhouette reminiscent of the letter "O." A round butt is right up there with a heart-shaped butt in terms of most desired.
2. Inverted Bum (V-Shaped Butt)
An inverted or V-shaped butt is characterized by a narrower lower portion that widens towards the hips, creating a downward-pointing V shape. This shape often suggests that the gluteus maximus muscles may be less developed, leading to a more tapered appearance.
3. Square Bum (H-Shaped Butt)
The square butt or H-shaped butt has a straighter appearance with less defined curves. The line across the top of the buttocks resembles the letter "H." This shape may result from underdeveloped glute muscles, contributing to a flatter, less contoured look.
4. Heart Shape (Upside Down Heart)
Lastly, heart-shaped butts have a rounded and lifted appearance, resembling the shape of a heart when viewed from the back. This coveted look is achieved through well-developed glute muscles, particularly the gluteus maximus and gluteus medius, contributing to a fuller and more defined lower portion of the buttocks. Targeted exercises that focus on lifting, building, and shaping the glutes are crucial in achieving the desired heart-shaped look, enhancing aesthetics and symmetry.
What Factors Affect Your Butt Shape?
Body genetics play a primary role in the shape of your butt. That said, blaming your parents doesn't get you closer to a heart-shaped butt. Here are four factors that affect the shape of your butt, some we have control over, and some we don't.
1. Bone Structure
Bone structure influences butt shape by determining the overall framework. Wider hips and a pelvic structure can contribute to a naturally rounder appearance, while a narrower structure may result in a more streamlined shape. Genetics plays a significant role in bone structure, influencing the baseline shape of the buttocks. Unfortunately, there is not much we can do about the placement of your pelvis and hip bones, but that doesn't mean we can't change the appearance.
2. Body Fat Distribution
Total body fat and body fat distribution affect butt shape by influencing the amount of fat in the butt and outer thigh area. Excess fat accumulation can contribute to a fuller and rounder appearance, while lower fat levels may reveal more muscle definition. Genetics and hormonal factors play a role in determining how and where fat is stored in the body. However, if your current body fat percentage is high, losing fat may improve the way your butt looks.
3. Glute Muscle Insertions
There are three gluteal muscles - gluteus maximus, gluteus medius, and gluteus minimus. The insertion points of the glute muscles on the pelvic bones influence the shape of the butt, while the specific attachment points affect the natural curvature and contour. While this factor is primarily predetermined, targeted exercises can still enhance muscle size and look within these structural constraints.
4. Muscle Mass / Size of Glute Muscles
The size and mass of the glute muscles directly impact the butt shape. Regular strength training exercises targeting the glutes, such as the ones in this article, can increase muscle size and contribute to a fuller, more sculpted appearance. Building muscle in the glute area enhances the overall shape and firmness of the buttocks. The good news is we are in control of this factor.
5 Things to Consider When Training for Heart-Shaped Glutes
Knowing the right glute exercises and having a program to follow is only part of the battle. Here are a few more things to consider to get the most out of your glute training.
1. Exercise Technique
The most impressive thing I see in the gym is when someone lifts weights with picture-perfect form. I could not care less about the weight if it looks sloppy. Progressive overload is essential, but only when it's true progressive overload. Lifting more weight but allowing your form to break down defeats the purpose.
Always use proper technique. For one, it will help keep you safe. But it will also keep the tension on the muscle we want. Get your form down first before worrying about lifting heavy weights.
2. Progressive Overload
Assuming your technique is good, the next most important thing is to build progressive overload into your program. You can do this many different ways - lift more weight, do more reps with the same weight, get the same amount of work done faster, etc. The main point is to keep track of your workouts in a training journal and aim to beat your previous performance in each workout.
3. Rest and Recovery
Rest and recovery are missing links in building muscle, gaining strength, and losing fat. Make sure you take at least one and preferably a few rest days each week, sleep 7-9 hours per night, and try to minimize stress. So, I guess what I'm saying is, sitting on your butt is one of the keys to getting heart-shaped glutes. Sorry, I had to.
4. Optimize Nutrition
What is good nutrition? Well, it depends on who you ask. Regardless, there are a few fundamental principles most can agree on.
- If you need to lose weight, you must create a calorie deficit, meaning consuming fewer calories than your body requires to maintain weight. If you want to build muscle, eat at or slightly above maintenance.
- Outside of calories, protein intake is the next most important factor in determining body composition. Don't overcomplicate it. Eat roughly 1 gram of protein per pound of goal body weight.
- Just like our moms told us as kids, eat your fruits and veggies. They are packed with micronutrients and fiber, which are critical for performing well and staying healthy.
- Make water your primary beverage, and drink a lot of it. It's hard to pinpoint a specific amount because it depends on how much you sweat, electrolyte intake, etc., but drink enough so you are not thirsty.
5. Consistency
The most critical factor in any training and nutrition protocol is consistency. Anyone can exercise and eat healthily for a week or two. But, to make lasting progress, you must stack together multiple months of quality effort. That's consistency.
FAQs
Have questions about glute training and getting a heart-shaped butt? Let's answer them.
What exercise grows your bum the most?
If I had to pick one exercise, barbell hip thrusts are probably the best for targeting and growing the glute muscles.
Can you change the shape of your bum with exercise?
Yes, targeted exercises can help reshape and enhance the appearance of your butt by focusing on muscle development. The key to getting a heart-shaped butt is building muscle.
How long does it take to lift a saggy bum?
The time it takes to lift a saggy bum varies based on individual factors such as genetics, consistency, and overall lifestyle. However, noticeable improvements can happen with dedicated effort over a few months.
Can you fix V-shaped glutes?
Yes, targeted strength training exercises focusing on the upper glutes can help balance and improve the appearance of a V-shaped butt.
Will 50 squats a day make my bum bigger?
While consistency is critical, the effectiveness of 50 bodyweight squats a day depends on various factors. It can make your butt bigger, but a better approach would be to do a full glute-focused lower-body workout twice a week.
Conclusion
Making sizable changes to your glutes takes time. But with patience and persistence, you can sculpt and shape your dream glutes quicker than you think. Achieving a heart-shaped butt involves a combination of targeted exercises, a quality workout program, and a consistent approach to fitness. So, if you are ready to make a change, put on your favorite leggings, stay committed, and enjoy the trip toward a perkier and more defined backside.
Kyle Hunt
Author