HOW TO RE-SHAPE YOUR SQUARE BUTT (INTO A ROUND ONE)
You’re not alone if you’ve ever looked in the mirror and wished for a perkier rear. Having a square butt is more common than you might think, but it’s not permanent. Reshaping your glutes is entirely achievable with the right approach!
The truth is not everyone naturally has a round or heart-shaped derriere. Many find themselves with a bum that’s a bit more ‘blocky’ than desired. But fear not – this is just the beginning of your transformation journey.
The good news? If you’re not satisfied with your square-shaped bum and desire a change, it’s entirely possible! With the correct blend of diet and a dedicated training plan, the butt of your dreams can become a reality.
Imagine swapping your square butt for curves that defy geometry. It’s all about commitment, the right exercises, and a touch of perseverance. So, are you ready to sculpt your way to a rounder rear? Let’s get started!
WHAT EXACTLY IS A SQUARE-SHAPED BUTT?
The term “square-shaped butt” might seem straightforward, but there’s more to it. Imagine your backside looking like a literal square when viewed from behind. The sides are relatively flat, with almost identical top and bottom widths. It’s a shape sometimes referred to as an H-shaped butt.
So, what leads to this geometric figure?
Often, it’s due to a lack of volume in the lower glutes and excess fat in the upper region. This results in limited development in the glute muscles, making the middle section appear relatively flat. Unlike the coveted heart-shaped butt, which is fuller and rounder at the bottom, the square butt lacks that lower fullness.
Understanding this shape is crucial because it guides how you’ll reshape it. It’s not merely about losing fat but strategic muscle-building and targeted workouts. But don’t worry; transforming a square butt into a more rounded, heart-shaped one is entirely feasible with the right approach!
WHY IS MY BUM SQUARE-SHAPED?
So, what causes your bum to have that distinctive square shape?
Several factors come into play, including elements beyond your control and aspects you can influence.
First, let’s delve into the reasons that are out of your hands. Understanding these will help you appreciate the journey toward reshaping your glutes. Then, we’ll discuss the factors you can actively work on to transform your square-shaped bum into one you adore.
BONE STRUCTURE
Did you know that your pelvis’s structure could be the secret behind your square-shaped butt? Many individuals with this butt shape often have a square-shaped pelvis as well. If you’re born with one, a wider pelvis naturally influences your buttocks’ shape, giving it that distinct square appearance.
Unfortunately, our bone structure isn’t something we can change, nor should we want to. It’s about playing with the hand we’re dealt. If a wide pelvis is part of your anatomy, embrace it! Moreover, a broader pelvis might have advantages, especially during childbirth – but that’s a conversation for another time.
What’s crucial is focusing on what we can change. While we can’t alter our bone structure, we can sculpt and enhance our muscles through a strategic glute workout plan tailored to our unique body shape, turning what might seem like a ‘drawback’ into our superpower!
GENETICS
Genetics significantly determine your bum’s shape, setting parameters we simply can’t change. One critical aspect influenced by genetics is where your body stores fat. Everyone has body fat, but where it accumulates differs for each person.
For those with a square-shaped butt, your body likely prefers storing fat in your upper glutes. This contrasts with individuals who naturally hold fat in their lower glutes, resulting in a fuller, more desirable appearance. While we can’t control these genetic predispositions, it’s not something to dwell on for too long.
What we can control is our overall body fat percentage. This aspect is crucial for sculpting the desired butt shape. It’s about working smarter, not just harder, to achieve the shape and definition you want.
BODY FAT PERCENTAGE
Building on genetics, we don’t get to choose where our body stores fat – that’s determined by our genes. For those with square-shaped glutes, it often means a significant amount of fat accumulates in the upper glutes.
But let’s focus on the key phrase here: “storing fat.” This doesn’t imply being overweight – far from it. It simply means your body prefers storing fat in a specific way due to genetics. If you aim to reshape your butt, one step involves reducing your overall body fat percentage.
Reducing overall body fat doesn’t just impact one area but changes your entire physique. This is crucial for sculpting the desired butt shape. It’s about working smarter, not just harder, to achieve the shape and definition you’re aiming for.
LOW MUSCLE MASS
Another essential factor contributing to the square shape of your butt could be low muscle mass. We can only expect those muscles to develop magically by engaging in exercises that target the glutes.
Consider the sedentary lifestyles many of us lead. Jobs requiring prolonged sitting keep our glutes inactive. This lack of activity leads to a lack of tone and weaker, less active glute muscles, further affecting muscle mass.
It’s rare to hear someone with a well-toned butt complain about it being square. And that’s not just luck. Building muscle through targeted workouts is crucial for reshaping and toning the buttocks. This is where understanding the right exercises and putting in the effort makes all the difference in transforming your glutes from square to spectacular.
HOW TO GET RID OF THE SQUARE BUM
As we’ve discussed earlier, there are several reasons behind having a square-shaped butt. While factors like bone structure and genetics are beyond our control, we can change some aspects to reshape our glutes. Rather than fixating on what we can’t alter, let’s focus on what we can influence to achieve the desired shape.
REDUCE OVERALL BODY FAT
Addressing body fat percentage is crucial in transitioning from a square to a more rounded, sculpted butt. Fat accumulation, especially in the upper glutes, contributes to the square shape. We must tackle fat storage rather than targeting specific areas to combat this. Creating a calorie deficit is critical; we consume fewer calories than our body burns daily. For guidance on setting up an effective fat-loss diet, check out our detailed guide, “How Much Should I Be Eating to Lose Body Fat.”
BUILD MUSCLE IN THE GLUTES
Muscle mass plays a significant role in the appearance of our glutes. If your glutes lack muscle, they may appear flat and square. Resistance training is essential to build muscle in this area, whether at the gym or home. Beginners or those with higher body fat percentages may be able to lose fat and build muscle in a calorie deficit simultaneously. However, a phased approach may be necessary for those with lower body fat percentages or more experience. Consider starting with a fat-loss phase followed by a muscle-building phase to optimize results. Remember, focusing on one goal at a time yields the best outcomes. Check out our comprehensive guide on nutrition during a muscle-gaining phase for insights on fueling your body effectively during this transformation.
TOP EXERCISES FOR TRANSFORMING SQUARE GLUTES INTO ROUNDED ONES
Are you ready to uplift your backside from square to stunning? In this section, we’re delving into the most effective exercises for reshaping your glutes. These workouts aren’t just haphazard selections; they’re carefully curated to target and strengthen those crucial muscles, turning your square-shaped butt into a round, sturdy masterpiece.
But hold on, there’s more! We’re not just presenting exercises. We’re also crafting two personalized booty-building workout plans just for you. These routines are tailored to be put into action immediately, kickstarting your journey toward achieving the size and shape you desire for your glutes.
Whether you’re a seasoned gym enthusiast or just starting, these exercises and workout plans are your roadmap to reaching the glute goals you’ve longed for. Let’s get started and transform those glutes into an actual work of art!
1. SQUATS
Squats are the ultimate game-changer for sculpting your glutes. This exercise isn’t just about your buttocks; it also engages your thighs, hips, and core. It’s fundamental for building strength in your lower body and shaping those round, firm glutes.
To perform the exercise:
- Begin by standing with your feet shoulder-width apart, toes slightly turned out. Keep your back straight and engage your core.
- Lower your body as if sitting back in a chair, bending your knees and hips. Ensure your knees align with your toes.
- Descend until your thighs are parallel to the floor, keeping the weight in your heels.
- Push through your heels to return to the starting position, contracting your glutes at the top.
- Repeat for the desired number of repetitions.
2. GLUTE BRIDGES
are an excellent choice for those seeking to strengthen and shape their buttocks seriously. This workout specifically targets the gluteus maximus, the most significant muscle in your backside, making it an essential exercise for reshaping a square butt.
How to Perform Glute Bridges:
1. Sit on the ground with your back against a bench or a stable surface at knee height. Place a barbell or a weight plate across your hips to increase resistance.
2. Bend your knees and position your feet flat on the floor, about hip-width apart.
3. Drive through your heels to lift your hips toward the ceiling. Ensure that your shoulders and feet support your weight.
4. At the movement’s peak, contract your glutes firmly and hold for a moment.
5. Lower your hips back down to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.
Glute bridges can easily be incorporated into your home glute workouts, even without gym equipment. You can perform them using only your body weight or add resistance using household items like a heavy book or a backpack. Consistent practice of this exercise is an effective way to develop and sculpt your glutes, transforming their shape into a round, lifted appearance.
3. HIP EXTENSIONS
Hip Extensions are a fantastic exercise for strengthening and toning the backside. They primarily target the hamstrings and glutes, which are essential for transforming a square butt into a more rounded, toned one.
How to Perform Hip Extensions:
1. Stand with your feet hip-width apart, holding a barbell or dumbbell before your thighs.
2. Maintain a slight knee bend, keep your spine straight, and pull your shoulders back.
3. Hinge at your hips and lower the weights toward the floor while keeping them close to your legs. You should feel a stretch in your hamstrings.
4. Lower as far as your flexibility allows without rounding your back.
5. Drive through your heels to return to the starting position, squeezing your glutes at the top.
6. Repeat for the desired number of reps.
4. BENT KNEE DEADLIFTS
Bent knee deadlifts are dynamic exercises that challenge your balance and engage each leg individually, ensuring balanced muscle development in your glutes and thighs. This exercise is excellent for sculpting a rounder butt by targeting each side of your glutes intensely.
How to Perform Bent Knee Deadlifts:
1. Stand a couple feet before a bench or a stable surface.
2. Extend one leg back and place the top of your foot on the bench.
3. Keep your front foot flat on the floor and your torso upright.
4. Lower your body by bending your front knee, ensuring it stays aligned with your ankle.
5. Lower down until your front thigh is almost parallel to the floor.
6. Push through your front heel to rise to the starting position.
7. Complete the desired number of reps, then switch legs.
5. STEP-BACK LUNGES
Step-back lunges are excellent for working the glutes and improving overall lower body strength. Unlike regular lunges, the backward motion focuses more on your glutes than your thighs, making it an excellent option for those aiming to shape their backside.
How to Perform Step Back Lunges:
1. Stand on a low platform (2-6 inches) with your feet hip-width apart.
2. Take a step backward with one foot, landing on the ball of that foot.
3. Lower your hips until your front thigh is nearly parallel to the ground, ensuring your front knee doesn’t extend beyond your toes.
4. Shift your weight onto your front heel to maintain stability and maximize glute engagement.
5. Push through the heel of your front foot to return to the starting position.
6. Alternate legs or complete all repetitions on one side before switching to the other.
6. ANGLED GLUTE EXTENSIONS
Angled glute extensions are an effective exercise for isolating and strengthening the glutes. They work particularly well using a specialized glute machine in many gyms – the hyperextension bench. This workout targets the posterior chain, including the glutes and lower back, making it a valuable addition to any glute-focused routine.
How to Perform Angled Glute Extensions:
1. Position yourself on a 45-degree hyperextension bench, securing your feet under the footpads.
2. Cross your arms over your chest or place them behind your head (or if you’ve advanced to weighted versions, hold the weight against your chest).
3. Lower your upper body by hinging at the hips.
4. Use your glutes to lift your torso back up to the starting position, keeping your body aligned straight from head to feet.
5. Squeeze your glutes at the movement’s top to maximize engagement.
6. Repeat for the desired number of repetitions, maintaining a controlled and steady pace.
If you don’t have access to a hyperextension bench, you can perform a similar exercise using a stability ball or lying on the edge of a couch or bed at home. This workout is crucial for directly targeting the glutes and is a valuable addition to your routine for sculpting those glutes.
7. SEATED LEG PRESSES
Seated leg presses are a classic exercise that strengthens your legs and targets your glutes, especially when done correctly. You’ll typically find this exercise performed on a leg press machine.
Here’s how to do seated leg presses for maximum glute activation:
1. Sit on the leg press machine with your back and head comfortably supported by the padded rest.
2. Position your feet on the platform, placing them higher and broader than usual, with your toes pointing slightly outward. This setup helps activate your glutes.
3. Bend your knees to lower the platform towards you.
4. Push through your heels, extending your legs to push the weight away. Keep the movement controlled.
5. Lower the platform back towards you with control.
6. Repeat for your desired number of repetitions, focusing on engaging your glutes throughout the exercise.
Seated leg presses allow you to work with significant resistance, building strength and size in your glutes. Adjust the weight and seat position to ensure proper form and effectiveness.
8. CABLE HIP EXTENSIONS
Cable hip extensions are an excellent exercise for targeting the glutes, providing effective stimulation for building size and definition in these muscles. You’ll need a cable machine to perform this exercise, which offers a unique resistance profile compared to free-weight exercises.
How to Perform Cable Hip Extensions:
1. Stand away from the cable machine with a rope attachment set to the lowest level.
2. Bend down and grasp the rope between your legs, holding it with both hands.
3. Stand up straight, stepping forward to lift the weight off the stack. Maintain a slight bend in your knees.
4. Lean forward at your hips, allowing your arms to extend backward between your legs while keeping your back straight.
5. Thrust your hips forward, pulling the cable through your legs and extending your hips fully.
6. Squeeze your glutes at the top of the movement.
7. Return to the starting position in a controlled manner, keeping tension on the cable.
8. Repeat for your desired number of repetitions.
9. REAR LEG RAISES
Turning your square butt into a round one requires targeted exercises, and rear leg raises fit the bill perfectly. This workout targets your glutes in a way few others can, making it a favorite for those seeking a more rounded posterior.
How to Perform Rear Leg Raises:
1. Attach a cable ankle strap to one of your ankles and connect it to a low pulley on the cable machine.
2. Face the machine and hold onto its frame for support.
3. Keep your supporting leg bent for balance, then smoothly kick back the strapped leg.
4. Extend your leg as far back as possible while squeezing your glutes, ensuring your back remains straight.
5. Slowly return your leg to the starting position without letting the weight stack touch down between reps.
6. Complete your set, then switch legs.
Their ability to isolate and intensely engage the glute muscles sets rear leg raises apart, bringing you closer to achieving that rounded posterior.
10. OUTER THIGH MACHINE
The Outer Thigh Machine is an essential exercise for targeting the muscles on the sides of your hips and butt, often overlooked in workouts. It’s instrumental in shaping a more rounded and sculpted appearance.
Here’s how to use the Outer Thigh Machine effectively:
1. Sit comfortably with your back against the machine’s pad.
2. Position your legs against the machine pads, starting with your knees together.
3. Slowly push your legs apart against the resistance, focusing on engaging your glute muscles.
4. Pause and squeeze your glutes when you reach a challenging yet comfortable width.
5. Gradually bring your legs back together, maintaining tension throughout the movement.
6. Aim for several repetitions that challenge you while maintaining proper form.
11. RESISTANCE BAND LEG EXTENSIONS:
Finish your glute transformation journey with Resistance Band Leg Extensions. This exercise is an excellent way to add resistance to your glute workouts, especially if you prefer exercising at home. With a resistance band, you can effectively tone and target your glutes, making strides toward achieving a rounder, more sculpted shape.
Here’s how to correctly perform Resistance Band Leg Extensions:
1. Secure a resistance band around both thighs and stand upright.
2. Slightly hinge at the hips and lift one foot off the floor, balancing on one leg (hold onto something for support if needed).
3. Maintain a straight back and engage your core for stability throughout the exercise.
4. Extend your leg backward behind your body in a controlled motion, focusing on pushing back rather than upwards to emphasize your glutes.
5. Bring your leg back to the starting position with control and repeat for the desired number of repetitions before switching legs.
SHAPING YOUR DREAM GLUTES
Ready to sculpt those square buttocks into a rounded masterpiece? We’ve covered you with two tailored workouts to kickstart your transformation today! We recommend incorporating both workouts into your weekly routine for the next 6-8 weeks.
GLUTE WORKOUT A
Exercise | Reps/Sets
Squats | 4 sets of 8-10 reps
Romanian Deadlifts | 3 sets of 8-10 reps
Reverse Lunges | 3 sets of 10-12 reps on each leg
Cable Pull Throughs | 3 sets of 10-12 reps
Abductor Machine | 3 sets of 12-15 reps
GLUTE WORKOUT B
Exercise | Reps/Sets
Hip Thrusts | 4 sets of 8-10 reps
Bulgarian Split Squats | 3 sets of 8-10 reps on each leg
Leg Press | 3 sets of 10-12 reps
Glute 45-Degree Hyperextensions | 3 sets of 10-12 reps
Abductor Machine | 3 sets of 10-15 reps
Consider increasing the weight next week once you reach the higher end of the rep range for each set. Stick with this new weight until you can complete the upper end of the rep range for all sets before progressing again. This approach, known as progressive overload, is essential for muscle building.
FINAL THOUGHTS: SCULPTING YOUR DESIRED GLUTES
And there you have it! This is the ultimate guide to sculpting your square buttocks into rounded masterpieces worthy of admiration.
Remember, transforming your glutes takes time and dedication. With the right exercises, proper nutrition, and patience, you’ll soon flaunt glutes that turn heads wherever you go.
As you embark on this journey of squats, hip thrusts, and lunges, remember that your square butt is more than just a shape – it’s a canvas awaiting transformation. Embrace the process, conquer the challenges, and appreciate the journey towards becoming a more substantial, fitter version of yourself.
So, lace up those sneakers, hit the gym, and let’s sculpt those square glutes into the talk of the town. Remember, every masterpiece begins with a single step – or, in our case, one squat at a time!
