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A heart shaped butt is a desirable physical trait that many women aspire to achieve.

It not only looks great but also indicates a strong, healthy lower body. However, getting a heart-shaped butt requires more than just doing a few squats or lunges.

It takes commitment, consistency, and a well-rounded approach that includes both exercise and nutrition.

The good news is that anyone can achieve a heart-shaped butt with the right plan.

Heart Shaped Butt

In this article, we’ll provide you with a step-by-step guide on how to get a heart-shaped butt, including the best exercises and nutrition tips.

Whether you’re a beginner or an experienced fitness enthusiast, you’ll find helpful advice and practical tips to help you reach your goals. So, if you’re ready to sculpt your butt into a heart shape, keep reading!

Factors Influencing Butt Shape

The shape of one’s butt is largely determined by a variety of factors, including genetics, muscle mass, bone structure, and body fat distribution.

Understanding how these factors influence butt shape can help individuals better comprehend their unique features and work towards achieving their desired shape.


The genes that we inherit from our parents can influence the way our muscles, bones, and tissues develop, which ultimately affects the appearance of our butt.

This means that some individuals may be predisposed to having a certain type of butt shape due to their genetics. For example, a square-shaped butt may be more common in some families, while a heart-shaped butt may be more prevalent in others.

However, it’s important to note that genetics do not solely determine the shape of an individual’s butt.

While some features may be predetermined, other factors like muscle mass, bone structure, and body fat distribution can also play a significant role in shaping the butt.

Therefore, individuals can still work towards altering their butt shape by incorporating targeted exercises, maintaining a healthy lifestyle, and staying consistent with their routine.

Understanding the role of genetics in butt shape can also help individuals be more accepting of their unique features. It’s important to remember that bodies come in all shapes and sizes, and there is no one “ideal” butt shape.

Celebrating and embracing our differences can help foster a more positive body image and lead to greater confidence and self-acceptance.

Muscle mass

Muscle mass plays a significant role in shaping the butt. The gluteal muscles, which include the gluteus maximus, medius, and minimus, make up the majority of the butt and are responsible for creating its rounded appearance.

Some individuals may naturally carry and maintain more muscle mass in their glutes than others, leading to a fuller and shapelier butt.

However, simply having a genetic predisposition for a certain amount of muscle mass in the glutes does not guarantee a desirable butt shape.

Building muscle mass through targeted exercises like glute bridges, squats, and deadlifts can help make the butt appear fuller and perkier.

On the other hand, a lack of exercise and an excess of sitting can lead to a shapeless appearance due to a lack of muscle engagement and development.

Bone structure

The width and shape of the pelvic and hip bones play a crucial role in the appearance of the butt.

For instance, a wider pelvis can lead to a more pronounced curvature of the lower back and a rounder appearance of the butt.

The angle of the hip bone can also influence the shape of the butt. Individuals with a narrower hip bone may have a more square-shaped butt, while those with a wider angle tend to have a more heart-shaped butt.

Additionally, the shape of the sacrum bone, which is located at the base of the spine, can also affect the curvature of the butt and the lower back.

While bone structure is largely determined by genetics, targeted exercise and strength training can help enhance and define the shape of the butt, regardless of the bone structure.

For instance, exercises that target the glute medius and minimus, such as lateral band walks and single-leg glute bridges, can help create a more lifted and rounder appearance in individuals with a narrower hip bone.

Body fat

The number of fat cells in the body not only determines the overall fat percentage but also the distribution of fat in different areas of the body.

An excessive amount of body fat can result in fat storage in unwanted areas, which can lead to a less desirable butt shape.

When the body accumulates fat, it tends to store it in the gut, thighs, and butt. Therefore, having an unhealthy body fat percentage can negatively impact the appearance of the butt and lower body.

Keeping body fat under control is essential for maintaining a desirable butt shape.

The combination of weight training and cardio exercises can help reduce body fat and tone the muscles, leading to a more sculpted and defined butt.

By staying within a healthy range of body fat, you can improve the overall appearance of your butt and achieve a heart-shaped butt or any other desired shape.

Building a Heart Shaped Butt

Building a heart-shaped butt requires a targeted approach that focuses on the glute muscles.

While exercising the entire lower body is essential, specific exercises that isolate the glutes are necessary for optimal shaping.

These exercises include glute bridges, conventional deadlifts, and unilateral exercises like the pistol squat. By activating and strengthening the gluteal muscles, you can build a well-rounded, heart-shaped butt.

Targeting glute muscles

In order to achieve optimal results, it is important to focus on specific areas of the glutes.

This is because the glutes are comprised of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. Each of these muscles plays a vital role in the overall function of the body.

  • The gluteus maximus is the largest muscle in the body and is responsible for hip extension, which is the movement of the leg straightening behind the body. This movement is essential for activities like running, jumping, and climbing stairs. Additionally, the gluteus maximus is responsible for external hip rotation, which helps stabilize the pelvis and protect the lower back.
  • The gluteus medius is located on the outer surface of the pelvis and is responsible for hip abduction, which means moving the leg away from the body. This muscle is important for maintaining balance and stability, especially during movements like stepping to the side or walking on an uneven surface.
  • The gluteus minimus is located beneath the gluteus medius and is also responsible for hip abduction. Additionally, it helps to internally rotate the hip and stabilize the pelvis, which is necessary for maintaining good posture and preventing injuries.

By understanding the different functions of each of these muscles, you can better target them during exercises in order to build a heart-shaped butt.

This involves using specific exercises that focus on each muscle individually, such as glute bridges or lateral band walks for the gluteus medius or step-ups and clamshells for the gluteus minimus.

By incorporating these targeted exercises into your workout routine, you can develop strong, well-defined glutes and achieve the desirable heart-shaped butt shape.

Progressive overload

Essentially, this involves gradually increasing the amount of weight, volume, or intensity of your workouts to ensure continuous muscle growth.

The key to effective progressive overload is to find the right balance between pushing yourself hard enough to stimulate muscle growth, but not so hard that you risk injury.

This is why it’s important to always prioritize proper form and technique during your workouts.

To begin implementing progressive overload, start with lighter weights and gradually increase the load as your strength levels improve.

You can also increase the volume of your workouts by adding more sets, reps, or exercises over time.

Another approach is to increase the intensity of your workouts by reducing your rest time between sets or incorporating more challenging exercises, such as unilateral movements that require greater balance and stability.

Keep in mind that progressive overload is a gradual process – it takes time, consistency, and dedication to see results.

As you progress, it’s important to continually reassess your body’s needs and adjust your workout accordingly. This can involve modifying your training program or incorporating new exercises to target different areas of your glutes, such as the gluteus medius or minimus.


If you’re aiming to build muscle and lose fat, paying attention to your diet is crucial. Consuming a balanced diet with adequate amounts of protein, carbohydrates, and healthy fats can help support and enhance your progress.

  • Protein is essential for muscle growth and repair. Aim to include lean sources of protein in each meal, such as chicken breast, fish, tofu, lentils, and Greek yogurt. Also, consider including protein supplements, such as whey or casein protein powders, if needed, to increase your protein intake and support muscle growth.
  • Carbohydrates are an important energy source, and they can help fuel your workouts. Focus on consuming complex carbohydrates, such as sweet potatoes, oats, quinoa, and brown rice. These foods contain fiber, which can also help you feel full and satisfied.
  • Healthy fats are important for overall health and can actually aid in fat loss. Incorporate sources of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish, into your diet. These foods can help you feel satiated and maintain healthy cholesterol levels.

It’s essential to consume a balanced diet that meets your body’s individual needs for optimal muscle growth and fat loss.

Exercises for a Heart Shaped Butt

In addition to consuming a balanced diet, incorporating exercises that target your glutes can build muscle mass and activate your gluteal muscles, resulting in a round-shaped butt.

Some of the best exercises for a heart-shaped butt include hip thrusts, Romanian deadlifts, lateral band walks, clamshells, fire hydrants, and Bulgarian split squats. Try incorporating these exercises into your workout routine and adjusting the sets and repetitions based on your strength level and goals.

Hip thrusts

One of the best exercises for building bigger and stronger glutes are hip thrusts.

Hip thrusts work the gluteus maximus, the largest muscle in your buttocks, and are known for being effective in producing visible results.

There are different variations of hip thrusts, but the barbell hip thrust is undoubtedly the most effective version for achieving optimal results.

  • To perform a barbell hip thrust, place your upper back against a bench and place the barbell across your hips.
  • Next, with your feet flat on the ground, push through your heels and raise your hips up towards the ceiling.
  • Squeeze your glutes at the top of the movement before lowering your hips back down.

Alternatively, other variations of hip thrusts include dumbbell hip thrusts and side-lying hip raises.

The important thing is to choose a variation that challenges your glutes and allows you to perform the exercise with good form.

When incorporating hip thrusts into your workout routine, start with 3 sets of 8-12 reps and progressively increase the weight as you get stronger.

Remember, the key to building bigger and stronger glutes is through progressive overload, gradually increasing the amount of weight lifted over time. With consistency and effort, incorporating hip thrusts into your workout routine can help you achieve your desired results.

Romanian deadlift

The Romanian deadlift is a highly effective exercise for developing the hamstrings, glutes, lower back, and midsection.

It is an essential exercise for anyone looking to strengthen and tone their lower body and core muscles. However, it is important to perform the exercise correctly to avoid injury and maximize results.

  • To perform the exercise with dumbbells, begin by standing tall with your shoulders back.
  • Hold the dumbbells in front of your thighs with your palms facing your body.
  • Push your buttocks back, keeping your back straight and your head neutral.
  • Lower the dumbbells towards the floor, allowing them to move along your legs while your hips hinge backwards.

Once you reach your maximum range of motion, drive your hips forward as you stand up with the dumbbells.

Squeeze your glutes at the top of the movement before lowering the dumbbells back down. Repeat the exercise for 3 sets of 8-12 reps, gradually increasing the weight as you progress.

Remember to maintain proper form throughout the exercise to maximize results and prevent injury. The Romanian deadlift is an effective exercise for targeting the hamstrings, glutes, back, and midsection. By incorporating it into your workout routine, you can achieve a stronger, toned lower body and core.

Lateral band walks

Lateral band walks are an excellent exercise for activating the glutes and tensor fasciae latae muscles, which run from the hip to the knee on the outside of the thigh.

They can be performed with a mini-band wrapped around the legs, just above the knees or ankles. This versatile exercise can be used as a warmup, activation exercise, finisher, or even as part of a superset.

  • To perform lateral band walks, stand with your feet shoulder-width apart and your knees slightly bent while keeping your core engaged.
  • Step to the side with the right foot, maintaining tension on the band, and keep the feet parallel.
  • Step the left foot towards the right foot and continue for several steps in one direction before returning with the opposite leg.

As you perform each step, you want to emphasize the importance of engaging your glutes and keeping your midsection stable.

The goal is to avoid any excessive twisting or movement in the hips and knees. Keep your feet facing forward, and maintain tension on the band throughout the movement.

One of the great things about lateral band walks is that they require minimal equipment and can be performed just about anywhere.

The mini-bands are inexpensive and take up very little space in your gym bag or suitcase. You can adjust the resistance of the band by selecting a heavier or lighter band, depending on your strength level or goals.


The clamshell exercise is a fantastic isolation exercise that targets the gluteus medius.

It’s a simple yet effective exercise that requires minimal equipment, making it an excellent addition to any lower body workout routine.

To make things harder, you can place a weight plate or dumbbell on the top leg for added resistance.

The resistance curve made possible by using a resistance band is one distinctive feature of the clamshell exercise.

The resistance band helps to work the glutes in the shortened position, allowing you to squeeze hard at the end of the movement. This type of resistance can be challenging, but it’s incredibly beneficial for building strength in your glutes.

Fire hydrant

The fire hydrant is a unilateral exercise that focuses on strengthening the gluteus medius, gluteus minimus, and tensor fasciae latae muscles.

This exercise is also beneficial for targeting the midsection, shoulder, and arm muscles. To perform the fire hydrant exercise, follow these simple steps:

  • Begin by getting down on an exercise mat on all fours.
  • Ensure that your hands are shoulder-width apart and your knees are hip-width apart.
  • Slowly lift one leg out to the side with your knee still bent, as if you were a dog lifting its leg to pee on a fire hydrant (hence the name).
  • Make sure to keep your core engaged and your spine in a neutral position throughout the exercise.
  • Pause for a second and feel the glute muscles working.
  • Lower your leg back down to the starting position.
  • Repeat on the other leg.

To get the most out of this exercise, it’s essential to maintain proper form and control throughout the movement. Using an exercise mat can provide extra cushioning and grip for your hands and knees.

Bulgarian split squat

The Bulgarian split squat is an advanced exercise that requires proper form and control.

It is highly recommended that beginners start with the conventional split squat before attempting this movement.

The Bulgarian split squat is ideal for building glute muscle, and research indicates that partial squats result in greater activation of the gluteus muscles than full squats.

To maximize the effectiveness of the Bulgarian split squat for building glute muscle, it is crucial to tweak your form in a few ways.

One helpful tweak is to take a wider stance and point your toes slightly outwards. This will help to engage the glutes even more during the exercise.

While the Bulgarian split squat can result in muscle growth throughout the lower body, its primary focus is on the glutes.

Regularly incorporating this exercise into your routine can help to build muscle mass in the glutes, ultimately aiding in achieving a heart-shaped butt.

Sample Workout Routine for Heart Shape Bum

If you’re looking to build a heart-shaped bum, focusing on glute training is crucial. Here is a sample workout routine that can help you achieve your goals:

WorkoutExerciseSetsRepsRest (Seconds)
Workout 1
Hip Thrusts48-1260-90
Romanian Deadlift48-1260-90
Lateral Band Walks312-1545-60
Fire Hydrant312-1545-60
Workout 2
Bulgarian Split Squat48-1260-90
Glute Bridge48-1260-90
Hip Abduction Machine312-1545-60
Cable Pull-Through312-1545-60
Reverse Hyperextension312-1545-60

Perform Workout 1 on Monday and Workout 2 on Tuesday, giving your glutes at least 48 hours of rest between workouts.

Remember to incorporate rest time in between sets and listen to your body to avoid injury.

Additionally, achieving a heart-shaped bum is not only about exercise but also nutrition, so make sure to fuel your body with a calorie surplus that helps build muscle mass and lose body fat.

With consistent effort and dedication, this workout routine can help you achieve a desirable bum shape.

Frequently Asked Questions

After reading through the information above, you may still have questions about how to achieve a heart-shaped butt. In this section, we have addressed some common questions about this topic to help you on your journey.

Can cardio help me get a heart-shaped butt?

Cardio is great for improving overall cardiovascular health and burning calories, but it may not necessarily help you achieve a heart-shaped butt.

A heart-shaped butt is typically achieved through a combination of targeted glute exercises and a healthy diet that supports muscle growth.

Cardio exercises like running, cycling, or swimming can certainly help you burn calories and lose body fat, which can help you achieve a leaner body overall.

However, cardio alone may not be enough to build significant muscle mass in the glutes.

What is the difference between a heart-shaped butt and a round butt?

A heart-shaped butt is typically characterized by a more defined shape, with a smaller waistline that gradually widens and curves outward, resembling a heart.

This shape is often achieved through exercises that target the glutes, such as squats, lunges, and hip thrusts.

By focusing on these exercises, you can build muscle in your glutes, giving your butt a more lifted and toned appearance.

Additionally, maintaining a healthy diet can also help enhance the appearance of your butt, by reducing body fat and increasing muscle definition.

On the other hand, a round butt is typically characterized by a fuller, rounder shape.
This shape is often achieved through a combination of strength training and nutrition by building muscle mass in the glutes and surrounding areas.

In addition to glute-focused exercises, exercises that target other muscle groups, such as the hamstrings and lower back, can also help enhance the appearance of a round butt.

It’s important to note that everyone’s body is different, and the shape of your butt is largely determined by genetics.

However, by incorporating a variety of exercises into your workout routine and maintaining a healthy diet, you can enhance the appearance of your butt and achieve your desired shape. Whether you’re aiming for a heart-shaped butt, a round butt, or another shape, consistency and patience are key.

Can a heart-shaped butt be achieved without surgery or implants?

Yes, a heart-shaped butt can definitely be achieved without surgery or implants.
Firstly, it’s important to understand that the shape of your butt is largely determined by genetics.

However, this doesn’t mean that you’re stuck with the butt shape you were born with. With proper exercise and nutrition, you can enhance your butt muscles and create a more defined and shapely appearance.

The key to achieving a heart-shaped butt is to focus on exercises that target the gluteus medius and gluteus maximus muscles. These muscles are located in the upper and lower parts of your butt, respectively, and are responsible for giving your butt their shape and lift.

Some of the best exercises to target these muscles include squats, lunges, deadlifts, hip thrusts, and glute bridges. Incorporating these exercises into your workout routine, along with progressive overload to increase the weight and intensity, can help to build and shape your butt muscles.

In addition to exercise, nutrition also plays a key role in achieving a heart-shaped butt. Eating a diet rich in protein and healthy fats can help build and maintain muscle mass while reducing excess body fat. Adequate hydration is also important for muscle recovery and growth.

Finally, it’s important to be patient and consistent with your efforts. Building muscle and shaping your butt takes time and dedication. With a consistent exercise routine, proper nutrition, and patience, you can achieve a heart-shaped butt without surgery or implants.

Are there any clothing styles that can enhance the appearance of a heart-shaped butt?

Yes, there are several clothing styles that can enhance the appearance of a heart-shaped butt.

One of the most popular styles is high-waisted pants or shorts. These styles are designed to sit at the natural waistline, which can emphasize the curves of the hips and create the illusion of a more defined butt shape.

Another clothing style that can enhance the appearance of a heart-shaped butt is fitted clothing. Clothing that hugs the curves of the body, such as bodycon dresses or leggings, can accentuate the shape of the butt and create a more defined look.

In addition to high-waisted and fitted clothing, there are also certain fabrics and textures that can enhance the appearance of a heart-shaped butt. For example, textured fabrics like velvet or ribbed materials can create a visual contrast between the curves of the hips and the rest of the outfit, drawing attention to the butt area.

Lastly, adding accessories like belts or waist-cinching accessories can also help enhance the appearance of a heart-shaped butt. By cinching in the waistline, you can create a more defined hourglass shape that emphasizes the curves of the hips and butt.


Achieving a heart-shaped butt takes dedication and consistency, but it is possible with the right exercises and nutrition.

Incorporating exercises like squats, lunges, and hip thrusts into your routine can help build and shape your glutes.

It’s important to challenge yourself with heavier weights or resistance bands as you progress to continue seeing results.

Eating a balanced diet with enough protein and calories to support muscle growth is also crucial. While genetics can play a role in butt shape, consistent exercise and proper nutrition can still make a difference.

It’s important to remember that results won’t happen overnight and that consistency is key. With time and effort, you can achieve a heart-shaped butt and feel confident in your own skin.