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How to Turn a Square Bum Into a Round One With This Guide

square butt
Written and edited by: Author

If you’re hoping to transform that flat rear of yours into a peachy one, you’ve come to the right spot.

We’ve all heard the old “you are what you eat” spiel, but what if I told you that you can also mold what you’ve already got? With the right blend of exercises, grub, and grit, you can absolutely carve out the bum you fantasize about. And if a rounder rump is your goal, you better get cozy with those glute muscles that give it its shape.

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!

what makes round butts so attractive

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. 1.618 is the golden ratio.

It’s a math thing that pops up everywhere in nature.

You can use it to make things look good in design, architecture, and art.

So, when you’re admiring a gorgeous woman, just know you have math to thank for it. You’re welcome!

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:

• Shoulders back, feet spaced evenly – gotta keep that balance.
• Hands behind the head or out in front, whichever floats your boat.
• Knees bent, hips back, descend like you’re trying to sit on an invisible throne. Thighs parallel to the ground, no more, no less.
• Time to rise – push hard through those heels, but don’t lock those knees, we’re not robots here.
• Torso stays straight up, eyes forward – can’t have you toppling over.

Tip: Feel free to perform this exercise using a barbell, resistance band, or dumbbell. Slowing down the tempo can increase time under tension, leading to improved stimulation.

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.
Tip: Wrapping an exercise band just above your knees while doing Romanian deadlifts makes it even harder on your hamstrings and butt muscles.

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:

  • Lie on a bench, head and shoulders on the floor.
  • Roll a barbell up until it rests at your hips.
  • Plant your feet, shoulder-width apart.
  • Push up by clenching your butt cheeks. Thrust those hips.
  • At the top, you’ll be a straight line from head to knees.
  • Hold that squeeze for a moment, you gluteal master.
  • Slowly lower back down by loosening your butt muscles.
  • Repeat for as many reps as you want. Take breaks if needed.
Tip: If you’re a really strong lifter, you can make the hip thrust harder by hooking chains onto the barbell on each side.

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.
Tip: As you improve at this exercise, try performing it with your heels on a flat bench.

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:

  • Time to get down to business. Hands under shoulders, knees under hips – you know the drill.
  • Alright, let’s make sure that back is as straight as a ruler. Can’t have any slouching here.
  • Now, bend one knee at a 90-degree angle. Slowly, like you’re moving through molasses, lift that leg as high as it’ll go.
  • At the top, give that glute a squeeze that would make a vice grip jealous. Gotta make it count.
  • Alright, now gently lower that leg back down, nice and controlled.
  • Repeat on the other side and try not to collapse in the process.
Tip: As you become more advanced, try performing this exercise on a Smith machine or a leg extension machine.
Echezona Ekechukwu says that adolescents and young adults are susceptible to pressure to conform to perceived standards of physical appearance, as these developmental periods are critical for the formation of one’s identity related to physical self-evaluation and self-worth. The round protruding gluteus signifies beauty, power, poise, and physical strength, especially among young women. The size and shape of the buttocks are important attributes of feminine beauty.[2]
So summary is that young people, especially women, face pressure to conform to beauty standards that idealize a prominent gluteus as a symbol of attractiveness and strength.

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.
Tip: 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.
Tip: Adding some resistance to this exercise can make it more challenging. Throw a weight plate on your top knee or use a resistance band. This’ll up the ante a bit.

Ji-Hyun Lee claims the clamshell exercise hits your butt, legs, hips, and core. Apparently, it’s good for strengthening and stabilizing your pelvic area. As these muscles get stronger and more stable, you might see less back pain and find it easier to walk, climb stairs, and get 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.
Tip: Pause at the bottom of each lunge for better booty gains – keep your back straight as you go down and up!

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!
Tip: Pause at the top of the movement for as long as possible for a glute-popping muscle pump.

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!
Tip: To really focus just on your booty, put your hands and the knee of your non-working leg up on a bench while doing cable kickbacks.

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.
Tip: To better isolate your abductors, lift your hips a few inches off the seat while performing this exercise. Grab onto the weight stack pillars for balance.

12. Lateral Band Walk

The lateral band walk really targets the outer booty like nothing else!

How to do it:

  • Plant your feet, shoulder-width apart.
  • Strap that resistance band above your knees. Hope you remembered to tie it securely – don’t want any wardrobe malfunctions here.
  • Bend those knees a bit and stick that booty out.
  • Take a big step to the side. Feel that burn in your outer thigh? Yeah, that’s the plan.
  • Do 5-10 of those steps, then turn around and go the other way. Gotta make sure both sides get some love.
  • Switch directions each set. Wouldn’t want to neglect any part of those legs, would we?
Tip: Make the exercise harder by taking sumo side steps.

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?

Turn square butt in round one infographic

There is no reason to explain that exercise is the best method for achieving a bigger and rounder booty.

Want a Kim K-level backside Forget the gym – just do some bodyweight moves at home.  Turns out most people are too lazy, clueless, or lacking in willpower to make it happen.

Sculpting an hourglass figure ain’t rocket science, but it does take some effort. Those who think they can just sit on their butts and expect a booty like Kardashian’s are in for a rude awakening.

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 for 5-10 minutes. Gotta get those muscles primed and prevent any unpleasant surprises.
  • Pay attention to your form. Don’t want to be that person at the gym who’s more concerned with looking fancy than, you know, actually working out properly.
  • As you get buffer than a lumberjack, crank it up a notch. More reps, more sets, resistance bands, ankle weights – the works. Challenge yourself.
  • 3-4 times a week or bust. If you want results, commit to it. No half-assing allowed.
  • Rest up, champ. Those muscles need time to recover and grow. Don’t be a hero – take those rest days when you need them.
DISCLAIMER
All information presented in this text is based on our own perspectives and experiences. The content is provided for informational purposes only and is a reflection of the personal views of the authors. It should not be taken as professional advice, nor should it be used as a basis for making significant decisions without consulting a qualified expert. We do not guarantee the accuracy or reliability of the information provided and shall not be held responsible for any inaccuracy, omissions, or inaccuracies. We highly recommend consulting with a qualified expert in the relevant field for personalized guidance or advice specific to your situation.

REFERENCES

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8006986/
  2. 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
  3. 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

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