Shape Up: How to Turn a Square Butt into a Round Butt

Lexi Lutz
Reading Time: 12 minutes
Table of Contents

Ready to round out that booty?

If you’re dreaming of achieving a rounder butt and want to do it naturally, you’ve come to the right place. 

In this article, I’ll share with you effective butt transformation tips that will help you shape your butt and achieve the roundness you desire.

Many people, including my beloved clients, aspire to have a round butt because it enhances their overall figure and boosts their self-confidence. By combining the right exercise routines, a balanced diet, and consistency, it is possible to sculpt your butt and achieve a rounder derriere.

Understanding Booty Shapes

Let’s discuss the different booty shapes, including square, round, heart, and inverted. Each shape is characterized by its unique features and impacts the overall appearance of the butt. And, each shape is beautiful (booty-ful, if you will) in its own way!

Understanding your booty shape can help you identify the areas you want to focus on and define your goals for achieving a rounder derriere.

Square, Round, Heart, and Inverted

Square: A square butt has equal measurements in the hips and buttocks, creating a more angular appearance. It lacks the roundness commonly associated with a curvier posterior.

Round: A round butt is characterized by a full and well-rounded shape. It typically has a prominent curve, creating a visually appealing silhouette.

Heart: A heart-shaped butt is fuller at the hips and upper part, tapering down to a slimmer bottom. It resembles an inverted triangle, with a narrower base and broader upper portion.

Inverted: An inverted butt has more volume in the lower back area and lacks prominent curves in the buttocks. It gives the appearance of being flattened or tilted inward.

Factors That Influence Your Butt Shape

Your butt shape is influenced by various factors, including genetics, muscle development, and body fat distribution:

  1. Genetics: Your genetic makeup plays a significant role in determining the natural shape and size of your buttocks. Some individuals may have a predisposition to a certain butt shape based on their family history.
  2. Muscle Development: The muscles in your glutes, particularly the gluteus maximus, gluteus medius, and gluteus minimus, contribute to the shape and firmness of your buttocks. Strengthening and toning these muscles can enhance the roundness of your butt.
  3. Body Fat Distribution: The distribution of body fat affects the overall appearance of your butt. Excess fat in certain areas, such as the lower back or thighs, can impact the shape and contours of your butt.
butt shape anatomy

Understanding the different butt shapes and the factors that influence them is essential for tailoring your fitness routine and achieving the rounder and more defined butt you desire. In the next section, we’ll explore how exercise and diet can play a crucial role in reshaping your butt.

How to Turn a Square Butt into a Round Butt with Exercise and Diet

How Diet Plays a Role in Butt Sculpting

Diet plays a crucial role in reshaping the butt from square to round. To achieve a rounder shape, it’s important to focus on consuming a balanced diet that supports muscle development and fat loss. Incorporating the right nutrients into your daily meals can help fuel your workouts and promote optimal results.

Here are some crucial dietary tips to consider:

  • Increase your protein intake: Protein is essential for muscle growth and repair. Incorporate lean protein sources such as chicken breast, fish, tofu, and legumes into your meals.
  • Include healthy fats: Healthy fats, such as avocados, nuts, and olive oil, provide essential nutrients and support hormone production, which is important for muscle growth.
  • Consume complex carbohydrates: Opt for whole grains, fruits, and vegetables to provide sustained energy for your workouts.
  • Stay hydrated: Drinking an adequate amount of water throughout the day helps maintain optimal muscle function and enhances overall performance.

The Importance of Recovery and Rest Days

When it comes to sculpting your butt and building rounder glutes, recovery and rest days are just as important as the workouts themselves. 

Giving your body time to recover and repair is crucial for optimal muscle growth and preventing injuries. Rest days allow your muscles to rebuild and become stronger, leading to more significant progress over time.

 Some ways to incorporate rest into your routine include:

  • Getting enough sleep: Aim for 7-9 hours of quality sleep each night to allow your body to repair and regenerate.
  • Incorporating active recovery: Engage in low-intensity activities such as yoga, stretching, or light walking to promote blood flow and alleviate muscle soreness.
  • Listening to your body: Pay attention to signs of fatigue or overtraining. If you’re feeling excessively tired or experiencing persistent muscle soreness, it may be a sign that you need an extra rest day.

Remember, achieving a rounder butt takes time and consistency. By following a balanced diet and incorporating proper rest and recovery, you’ll be on your way to sculpting the toned glutes you desire.

exercises for rounder buttocks

Essential Exercises for Building a Rounder Booty

Shaping your butt naturally requires a targeted workout routine that focuses on the glute muscles. Incorporating these essential exercises into your fitness regimen can help with sculpting a curvier butt and achieve the desired shape.

butt lifting exercises

  1. Squats

    Squats are a classic exercise that effectively targets the glute muscles. To perform a squat, stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, then return to the starting position by pushing through your heels.

  2. Romanian Deadlifts (RDL’s)

    Romanian Deadlifts specifically target the glute and hamstring muscles. Begin by standing with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips and lower the weight while keeping your back straight. Engage your glutes to return to the starting position.

  3. Weighted Hip Thrusts

    Weighted Hip Thrusts are a great exercise for activating the glutes. Rest your upper back against a bench or stable elevated surface, place a barbell or dumbbell across your hips, and lower your hips towards the ground. Drive your hips up, contracting your glutes at the top of the movement.

  4. Cable Kickbacks

    Cable Kickbacks isolate and target the glute muscles. Attach an ankle strap to a cable machine and position your body facing away from the machine. Stand on one leg and kick your other leg back, squeezing your glutes at the top of the movement. Repeat on the other leg.

  5. Resistance Band Glute Bridges

    Resistance Band Glute Bridges are an effective exercise for activating the glute muscles. Place a resistance band just above your knees and lie on your back with your feet flat on the ground. Lift your hips until your body forms a straight line and squeeze your glutes at the top of the movement.

  6. Walking Lunges

    Walking lunges engage the glutes, quads, and hamstrings. Start by standing with your feet together and take a step forward with one leg. Lower your body until your front knee is at a 90-degree angle, then push through your front heel to return to the starting position. Repeat on the other leg.

By incorporating these essential exercises into your fitness routine, you can target and strengthen your glute muscles, enhancing your buttock curves over time. Remember to perform each exercise with proper form and gradually increase the intensity as your strength and endurance improve.

The Anatomy of the Glutes: Maximizing Your Workout Results

Understanding the anatomy of the glute muscles is essential for achieving maximum results from your workout routine. 

The glutes are comprised of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus.

glute anatomy

The gluteus maximus is the largest muscle in the buttocks and plays a key role in hip extension and external rotation. It is responsible for generating power and propelling you forward during activities such as running and jumping.

The gluteus medius and gluteus minimus are located on the sides of the hips and are responsible for stabilizing the pelvis during movement. These muscles help maintain balance and control during exercises like squats and lunges.

When it comes to maximizing your glute workout results, it is crucial to target all three glute muscles effectively. This means incorporating exercises that specifically engage each muscle group, ensuring balanced development and optimal sculpting of the buttocks.

To effectively target the gluteus maximus, exercises such as squats, hip thrusts, and deadlifts are highly effective. These compound movements engage not only the glutes but also recruit other lower body muscles for a comprehensive workout.

The gluteus medius and gluteus minimus can be effectively targeted with exercises like lateral band walks, clamshells, and side-lying hip abductions. These exercises isolate the muscles on the sides of the hips, helping to enhance shape and improve overall hip stability.

In addition to targeting the specific glute muscles, it is important to focus on proper form and technique during your glute workouts. This ensures that you are effectively engaging the targeted muscles and minimizing the risk of injury.

Here are some tips to maximize the effectiveness of your glute workouts:

  1. Always start with a proper warm-up to activate the glutes and prepare them for the exercises to come.
  2. Gradually increase the intensity and resistance of your exercises over time to challenge and stimulate muscle growth.
  3. Incorporate a variety of exercises to target different angles and muscle fibers for well-rounded development.
  4. Include both compound exercises and isolation exercises in your routine to engage all glute muscles.
  5. Listen to your body and prioritize recovery and rest days to allow the muscles to repair and grow stronger.

Advancing Your Journey: Enhancing Booty Curves Over Time

In order to achieve your goal of transforming a square butt into a round butt, it’s important to have a plan for advancing your journey. Tracking your progress and setting achievable goals are key to staying motivated and seeing continuous improvement. Let’s explore some strategies to help you stay on track and overcome any plateaus you may encounter along the way.

Tracking Progress and Setting Achievable Goals

Keeping track of your progress is essential for staying motivated and pushing yourself further. Set specific goals for yourself, such as increasing the weight or number of repetitions in your workouts, and record your progress regularly. This will not only help you measure your improvement but also provide a sense of accomplishment and keep you motivated.

Staying Motivated and Overcoming Plateaus

Staying motivated throughout your fitness journey can be challenging, but it’s crucial for long-term success. Find ways to keep yourself inspired, whether it’s through positive affirmations, visualizing your desired results, or surrounding yourself with a supportive community. 

Additionally, plateaus are a normal part of any transformation journey. If you find yourself stuck in a plateau, try changing up your workout routine, increasing the intensity, or seeking guidance from a fitness professional. Remember, perseverance and consistency are key to overcoming plateaus and achieving your goals.

So, as you continue on your journey to enhance your booty curves, remember to track your progress, set achievable goals, stay motivated, and overcome plateaus

With dedication and perseverance, you’ll be able to transform your square butt into a round and curvier booty!


Can I transform a square butt into a round butt through exercise?

Yes! By targeting the glute muscles through specific exercises, you can shape and sculpt your buttocks to achieve a rounder appearance.

How long does it take to see results in turning a square butt into a round butt?

It varies from person to person and depends on factors such as current muscle tone, body composition, and consistency with exercise and diet. With dedication and a proper fitness routine, you can start to see noticeable improvements in a few weeks to a couple of months.

What are some exercises that can help lift and round the buttocks?

There are several exercises that target the glute muscles and promote a rounder appearance, including squats, Romanian deadlifts, weighted hip thrusts, cable kickbacks, resistance band glute bridges, and walking lunges.

Do genetics play a role in butt shape?

Yes, genetics can influence your butt shape to some extent. However, through targeted exercise, diet, and a consistent fitness routine, you can still shape and sculpt your buttocks to achieve a rounder appearance regardless of your genetic predisposition.

Should I follow a specific diet to shape my buttocks?

While there is no one-size-fits-all diet for shaping the buttocks, it is important to maintain a balanced and nutritious diet that supports muscle growth, fat loss, and overall health. Eating a variety of whole foods, including lean proteins, fruits, vegetables, and healthy fats, can help provide the necessary nutrients for optimal results.




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