If you’re looking to turn your square bum into a round one, you’re in the right place!
We’ve all heard the saying, “you are what you eat,” but what if we told you that you can also shape what you’ve got? With the right combination of exercises, nutrition, and determination, it’s possible to sculpt the bum of your dreams.
If you’re aiming for a rounder behind, it’s essential to get familiar with the gluteal muscles that shape it.
Here are the big three:
- the gluteus maximus,
- medius,
- and minimus
By focusing on specific workouts for these muscles, you can enhance their look and achieve the sought-after rounded contour for your behind.
But what is it makes round butts so attractive?
We’re glad you asked!
A round butt beautifully follows the 1.618 law.
And no, this isn’t the number of carbs you should consume daily for a trim waist and a luscious booty. Instead, 1.618 signifies the golden ratio.
The golden ratio is a mathematical proportion frequently found in nature.
So, it can be applied to visual appeal just as it is used in design, architecture, and art.
Therefore, the next time you find yourself admiring a beautiful woman, you can thank Mathematics for it. You’re welcome!
Let’s get to the point.
Now, Let’s Check Out the Best Exercises
To build a curvier butt, we’ll focus on the gluteus maximus (naturally) and the gluteus medius.
The medius is placed higher on the glutes and improves muscle separation and aesthetics.
Include the following exercises into your routine for a golden ratio-worthy booty:1. Squat
No surprises here – the squat is the ultimate leg builder and an essential part of any booty-boosting workout plan.
How to do it:
- Stand up straight with your feet about shoulder-width apart. This will help you keep your balance.
- Put your hands either behind your head or straight out in front of you. Whatever feels comfortable.
- Now slowly bend your knees and push your hips back like you’re sitting in an imaginary chair behind you. Slide down until your thighs are parallel to the floor.
- To come back up, push hard through your heels. But don’t lock your knees at the top.
- Keep your torso straight up the whole time and look straight ahead so you don’t fall over.
2. Romanian Deadlift
When doing a Romanian deadlift, you don’t bend your legs as far as a normal deadlift. This allows you to really focus on activating your gluteal muscles and hamstrings.
How to do it:
- Stand up straight with your feet about shoulder-width apart. This will help your balance.
- Step up close to the barbell so your legs are almost touching it.
- Reach down and grab the bar using an overhand or double grip. Whatever feels best for your hands.
- Now lift the barbell straight up until your knees and hips are locked out at the top.
- To lower it, push your butt back and bend at the hips. Slowly lower the bar until it’s just below your knees.
- Then quickly explode back up to the starting position by pushing off your heels.
3. Hip Thrust
Your butt is one of the biggest muscle groups, so it’s important to work them directly. Hip thrusts are one of the best ways to do that. Don’t skip out on doing them – you’ll start noticing your glutes looking more toned.
How to do it:
- Lay on your back on a bench, with your head and shoulders on the floor.
- Roll a weighted barbell up your body until it’s resting at your hip bones.
- Plant your feet flat on the floor, shoulder-width apart.
- Now push up by squeezing your glutes as hard as you can. Drive your hips all the way up.
- At the top, your body should make a straight line from your head to your knees.
- Pause for a second at the top and really squeeze those glutes!
- Slowly lower back down by loosening your butt muscles.
- Repeat for as many reps as you want. Take breaks if needed.
Adam Brazil Barbell hip thrust exercises have risen in popularity within the biomechanics and strength and conditioning literature over recent years, as a method of developing the hip extensor musculature. Biomechanical analysis of the hip thrust beyond electromyography is yet to be conducted. [1]
Barbell hip thrusts have become increasingly popular but research is needed to fully understand their impact.
4. Glute Bridge
The glute bridge is an easier version of the hip thrust that’s good for starting out.
How to do it:
- Lay on your back on the floor with your knees bent and feet flat.
- Place your arms out to your sides with your hands on the ground for support.
- Squeeze your glutes as hard as you can and push through your heels.
- Lift your hips so your body makes a straight line.
- Pause at the top and really squeeze those glutes!
- Slowly lower back down by loosening your muscles.
5. Donkey Kickback
The donkey kick is a great exercise to get a real round butt and make that muscle separating your hamstring from your glute really pop out.
How to do it:
- Get on all fours with your hands under your shoulders and knees under your hips.
- Make sure your back is straight like a table before kicking.
- Keeping a 90-degree bend in one knee, slowly lift that leg straight back as high as it’ll go.
- Pause and squeeze your glute at the top.
- Lower back to the start position in a slow, controlled way.
- Do all your reps and then switch to the other leg.
6. Lying Hip
Doing lying hip abductions is a great way to work on the outside of your hips and butt.
How to do it:
- Lay on your side with both legs straight out and stacked on top of each other.
- Put your bottom arm under your head and your top arm on the outside of your top thigh.
- Slowly lift your top leg straight out to the side as far as it’ll go.
- Pause and squeeze that outside hip muscle at the top.
- Lower back down in a controlled motion.
- Do all your reps, then roll over and do the same with your other leg on top.
If lying abductions get easy, add resistance by:
- Wrapping a band just above or below your knees
- Putting a weight plate on the outside of your bent top knee
7. Clamshell
Even though clamshells look easy, they’ll really challenge your glute medius muscle.
How to do it:
- Lay on your side with legs stacked and knees bent at a 45 degree angle.
- Put your head on your bottom arm and top hand on your side for support.
- Lift your top knee as high as it’ll go without moving your hips.
- Keep your bottom leg planted on the floor.
- Pause and squeeze that outside glute muscle at the top.
- Lower back to the start in a slow, controlled way.
Ji-Hyun Lee says that the clamshell exercise targets your gluteal muscles, or buttocks, along with your legs, hips, and core. It’s effective for strengthening and stabilizing your pelvic muscles. As these muscles become stronger and more stable, you might find a reduction in back pain and an improvement in daily activities such as walking, climbing stairs, and getting in and out of a car.[3]
Clamshell exercise strengthens and stabilizes the glutes, pelvic muscles, and core, potentially reducing back pain and improving daily mobility.
8. Walking Lunge
Walking lunges are a great exercise to build a big round butt fast!
How to do it:
- Stand tall holding dumbbells at your sides, feet hip-width apart.
- Take a big step forward with one leg and lower down so both knees bend at 90 degrees.
- Lower till the back knee is just off the floor.
- Push up through the front foot to stand all the way up.
- Bring the back foot forward to meet the front.
- Repeat, stepping forward with the other leg.
- Keep alternating legs for all your reps.
9. Fire Hydrant
The fire hydrant targets your outer booty and hips.
How to do it:
- Get on your hands and knees with your wrists under shoulders and knees under hips.
- Tighten your tummy muscles and look at the floor.
- Raise your left leg straight out to the side like a dog peeing, keeping your knee bent.
- Lower back down slow.
- Do all your reps, then lift and lower that other leg.
- Switch back and forth till your hips are burning!
10. Cable Glute Kickback
The clam exercise is great to do at the start of your booty workout if you have trouble “feeling” the muscle working.
How to do it:
- Set the cable pulley to the bottom weight and attach the ankle cuff.
- Hook the cuff around your left ankle and face the machine.
- Take a step back, bend at the hips holding onto the pulley for support.
- Bend your left knee a little and lift your foot off the floor.
- Raise your heel up by pushing your hips back, keeping your knee straight.
- Squeeze that booty muscle at the top and slow lower back down.
- Do all your reps, then attach the cuff to your right ankle.
- Switch back and forth till you feel the burn!
11. Machine Hip Abduction
One of the most popular and effective gluteus medius exercises.
How to do it:
- Lean back on the pad with your back straight and core tight.
- Adjust the pads so they’re just outside your knees.
- Take a big breath out and push your legs all the way open.
- Squeeze your outer thighs at the top and hold.
- Slowly bring your legs back together, fighting the weight.
- Do all your reps with control.
12. Lateral Band Walk
The lateral band walk really targets the outer booty like nothing else!
How to do it:
- Stand up straight with your feet shoulder width apart.
- Tie the resistance band just above your knees.
- Bend your knees a little and stick your booty back.
- Take a big step out to the side, feeling the pull in your outer thigh.
- Do 5-10 steps that way, then turn around and go the other way.
- Switch directions each set to work both sides evenly.
Glute Workout 1:
- Back Squat: 4 sets of 8-10 reps
- Romanian Deadlift: 3 sets of 10-12 reps
- Dumbbell Bulgarian Split Squat: 3 sets of 10-12 reps per side
- Machine Hip Abduction: 3 sets of 12-15 reps
- Fire Hydrant: 3 sets of 12-15 reps
- Clamshell: 3 sets of 10-12 reps
Glute Workout 2:
- Barbell Hip Thrust: 4 sets of 8-10 reps
- Walking Lunges: 3 sets of 8-10 reps per side
- Lying Hip: 3 sets of 8-10 reps
- Glute Bridge: 3 sets of 8-10 reps per side
- Leg Extension: 3 sets of 12-15 reps
- Lateral Band Walk: 3 sets of 10-12 reps
How to Go From Square to Bubble Butt At Your Home?
There is no reason to explain that exercise is the best method for achieving a bigger and rounder booty.
The best part?
You don’t need a gym membership to sculpt an hourglass figure.
Simple bodyweight exercises that you can do at home can help you build the dreamy derriere you desire.So, why isn’t everyone strutting around with a Kim K-esque booty? Laziness, a lack of knowledge, and willpower are often to blame.
| Exercise Name | Description | Sets & Reps |
|---|---|---|
| Squats | Stand with feet hip-width apart and perform a deep squat, keeping your back straight and chest up. | 3 sets of 15-20 reps |
| Glute Bridges | Lie on your back with your knees bent and your feet on the floor. Lift your hips towards the ceiling. | 3 sets of 15-20 reps |
| Donkey Kicks | Start on all fours and lift one leg back and up, keeping your knee bent at 90 degrees. | 3 sets of 15 reps per leg |
| Fire Hydrants | On all fours, lift one leg to the side, keeping the knee bent. Mimics a dog at a fire hydrant. | 3 sets of 15 reps per leg |
| Lunges | Step forward into a lunge position, lowering your hips until both knees are bent at 90 degrees. | 3 sets of 12 reps per leg |
| Step-Ups | Find a step or bench. Step up with one foot, bringing the other to meet it at the top, then step down. | 3 sets of 15 reps per leg |
| Bulgarian Split Squats | Stand a couple of feet in front of a bench. Place one foot on it behind you and squat with the other. | 3 sets of 12 reps per leg |
| Single-leg Deadlifts | Stand on one leg, lean forward with arms extended, reach towards the ground, and then return to stand. | 3 sets of 12 reps per leg |
Don’t Forget:
- Warm-Up: Start with a 5-10 minute warm-up to get your muscles ready and prevent injuries.
- Form is Key: Pay close attention to your form to ensure you’re engaging the right muscles and to avoid injury.
- Progressive Overload: As you get stronger, increase the challenge by adding more reps, and sets, or by incorporating resistance bands or ankle weights.
- Consistency: Aim to do these exercises 3-4 times a week for the best results.
- Rest and Recover: Allow your muscles time to recover and grow by taking rest days as needed.
REFERENCES
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006986/
- https://www.researchgate.net/publication/340398104_Effects_of_Six_Weeks_Donkey_Kick_and_Squat_Resistance_Exercises_on_Gluteal_Adiposity_Muscle_Strength_and_Muscle_Bulk_of_Young_Nigerian_Female_Adults_A_Randomized_Controlled_Trial
- https://www.researchgate.net/publication/333691084_Effect_of_Modified_Clamshell_Exercise_on_Gluteus_Medius_Quadratus_Lumborum_and_Anterior_Hip_Flexor_in_Participants_with_Gluteus_Medius_Weakness
