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How to turn square glutes into round glutes

We all want that insta-ready, perfect peach, right? Something you might not know is that the average bum type is not typically round: in fact there are 5 types of bum in total: the a-shape, the v-shape, the upside-down heart, the round bum and the square bum. So how do change a square shaped bum to a rounder bum?

turn square glutes to round glutes

If you want to read more about the various bum types and how to dress for them, you can check out our guide here. For this blog post, we’re going to be talking about how to achieve a round bum if it’s not your natural bum shape – is it even possible? Keep reading to find out!

So, can I change my bum shape?

The good news is that yes, you can change your bum shape. Whilst you’re not going to completely revolutionise the genetic shape of your derriere overnight (without a little trip to a surgeon’s office at least – but this isn’t advisable) you can certainly build muscle, create lift and maintain tone with a diversified, varied fitness regime.

How to turn square glutes into round glutes?

So, you’ve been giving it your all in the gym with intense lower body workouts, only to finish your regime disappointed with the result. You wanted a round, Kim K bubble butt, not square glutes! This can be explained simply: when we work out our glutes, we often do the same things over and over again. We lift weights, we do squats and we perform a variety of other well-known glute exercises in the hope that our butt will change shape.

However, these movements – especially when done incorrectly – can often ignore the two other muscles in our glutes. These two other muscles are important in not just adding mass but in adding shape, tone and lift. The key to a round, bubble butt is to prioritise muscle building (which means lifting heavy weights!) and targeting your glute muscles from every angle with lots of different workout moves!

How can I make my bum round naturally?

In order to make your bum naturally round, you’re going to want to incorporate bum and leg exercises that target all three muscles in the glutes: the gluteus medius, gluteus maximus and gluteus minimus. Use your time during exercise to focus on strength training in order to target the biggest glute muscle (the maximus) whilst incorporating other leg lifts and pilates-style moves to work your minimus and medius. Leg lifts are essential, as they will help give your bum a perkier look which will help contribute to its overall roundness.

Best exercises for a round bum:

Your one-way ticket to a round, bubble butt is to focus on all three gluteal muscles: the gluteus medius, gluteus maximus and the gluteus minimus:

Exercises for the Gluteus Maximus

Squats

We can always count on a good round of squats to burn up our lower body, especially our glutes and gluteus maximus! Squats are great for the glutes, especially when formed in variations: you can try side squats, jumping squats, and bulgarian side split squats if you really want to feel that booty burn!

Glute hyperextension

You might be familiar with the traditional hyperextension, but did you know that by adapting this move with just a couple of tweaks, it becomes a major bum booster? Read more about performing a glute-focused hyperextension here.

Deadlifts

Deadlifts really do burn your bum when you do them right, and they’re ideal for targeting the gluteus maximus. Once you’ve mastered this move you can increase your resistance substantially and reap the bootylicious results!

Exercises for the gluteus minimus and Maximus

These exercises are key for turning a square bum into a round one!

Squats with a resistance band

By adding a resistance band around your things, you can target the gluteus minimus with just a simple squat! Add resistance bands and keep an eye on your form: better 10 squats done correctly than 30 done incorrectly!

Side leg lifts

Side leg lifts engage your hip flexors, which in turn engage your gluteus minimus. These are great to add onto the end of your strength workout, when your muscles have been exhausted (plus, it’ll feel good to lay on your side on the mat!) If you’re not sure how to do this movement, check out this helpful video.

Fire hydrants

Fire hydrants are essential for a round-bum lower body routine: this move helps target the gluteus medius and gluteus minimus, the two siblings of the gluteus medius, both of which are harder to reach during traditional weight lifting. Click here for our guide on how to correctly do a fire hydrant.

Glute Bridge

A glute bridge is a great beginner move which can be performed easily at home, and even better – it targets all three of your glute muscles! This move can also isolate the glute muscles, adding mass to your bum without adding unnecessary mass to your legs. Read more about glute bridges here.

Hip Thrust

When done correctly, hip thrusts are one of the best exercises for building and shaping your glutes, as they can target every single glute muscle when performed right. Typically performed with weighted resistance and the help of an exercise bench, this move is not for beginners! Read more about the benefits of hip thrusts here.

Don’t forget nutrition!

When it comes to building a round bum, you need to remember that the volume you’re looking for will be created by building new muscle. Muscles need protein, so if you want your diet to be optimal for your bubble butt goals, make sure to prioritise lean meats and proteins and add plenty of fruit and veggies into your meals. Drink plenty of water, and also make sure to take enough rest days: you don’t want to overdo your routine and damage your muscles.

So can I turn my square glutes into round ones?

In order to change your bum’s shape, you need to really focus on building muscle. Whilst you can certainly lift your bum and make it perkier without adding weighted resistance, the real butts will be built with lean muscle, sweat and hard work! As always, make sure to consult with your doctor or healthcare professional before beginning any new type of exercise regime.

Authors

I’m Chloe – a body confidence writer here at House of Peach! I help women to feel fabulous in the body they’re in and feel amazing in gym wear – regardless of their body shape and type. Unleash Your Peach.

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