Are you tired of having a V-shaped butt and dreaming of a rounder, more shapely butt? You’re not alone – many women desire a fuller, more rounded butt for aesthetic and health reasons.
Fortunately, with the right approach, it is possible to achieve your desired butt shape.
The key is to focus on exercises that target your glutes, as well as adopting a healthy diet and lifestyle.
With targeted workouts and proper nutrition, you can stimulate muscle growth in your glutes and achieve a rounder, firmer butt.
In this article, we’ll provide you with a comprehensive guide on how to transform your V-shaped butt into a rounder, more toned one.
We’ll cover the best exercises for glute growth, as well as tips for maintaining a healthy diet and lifestyle that will support your goals.
So, if you’re ready to get the round butt you’ve always wanted, keep reading!
Understanding the Anatomy of the V Shape Butt
When it comes to transforming your V-shaped butt, it’s important to understand the anatomy of your glutes.
Your glutes are composed of three main muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus.
The gluteus maximus is the largest muscle in your body and is responsible for hip extension and external rotation . This muscle is the main contributor to the V shape of your butt.
The gluteus medius and minimus are smaller muscles located on the outside of your hips. These muscles are responsible for abduction (moving your leg away from your body) and internal rotation.
By targeting these three muscles with specific exercises, you can achieve a rounder, fuller butt.
Specifically for V shape butts, you should focus on exercises that target the gluteus maximus, such as squats and lunges.
But we’ll talk more about that in the next section.
Training to Turn V Shape Butt to Round Butt
Now that you understand the anatomy of your glutes, it’s time to start training! To achieve a rounder butt, you’ll need to target all three glute muscles with specific exercises.
One of the best exercises for a rounder, fuller butt is the squat.
Squats target all three of your glute muscles and help build strength and size in your lower body.
- To do a basic squat, start by standing with your feet shoulder-width apart.
- Then, lower yourself down into a squat position by bending at the knees and hips until your thighs are parallel to the floor.
- Hold this position for a few seconds before slowly raising yourself back up to the starting position.
Pro tip here is to use squat wedges to keep your posture correct and make sure you’re targeting the right muscles.
Make sure to push yourself by adding weight as you get stronger.
Your glute muscles will be stimulated more if you increase the weight you’re lifting.
Also, do not forget to remain in a deep squat as much as possible.
Deadlifts are one of the best exercises to target your glutes and add shape to your V-shaped butt. It is a compound exercise that works multiple muscle groups at once, making it an effective way to build strength and size in your lower body.
- To do a deadlift, start by standing with your feet slightly wider than hip-width apart. Then, bend down and grab a barbell (or a pair of dumbbells) with both hands. Make sure to keep your back straight and your shoulders back throughout the entire movement.
- From there, drive through your heels as you stand up and squeeze your glutes at the top of the movement. Lower yourself back down until the bar touches the floor , and repeat the movement.
- Make sure to keep your chest up and your core engaged throughout the entire movement. Additionally, you can also add weight as you get stronger to further challenge yourself and stimulate your muscles.
You should have your feet flat on the ground during the entire movement.
Kas Glute Bridge
The KAS glute bridge is a great exercise for targeting your glutes and adding shape to your butt. It’s also a great exercise for developing strength in your hamstrings, core, and lower back muscles.
- To do a KAS glute bridge, start by lying on your back with your feet flat on the floor, hip-width apart.
- Place your hands at shoulder height and press into the ground. Lift up into a bridge position and hold it for a few seconds before slowly releasing back down to the starting position.
- Make sure to squeeze your glutes throughout the entire movement.
You can also add weight to challenge yourself further and stimulate your glutes even more.
Standard glute bridges
Unlike the KAS glute bridge, the standard glute bridge is a more basic exercise. It is great for targeting your glutes and adding shape to your butt.
- To do a standard glute bridge, start by lying on your back with your feet flat on the floor, hip-width apart.
- Place your hands at shoulder height and press into the ground.
- Then, lift up into a bridge position and hold it for a few seconds before slowly releasing back down to the starting position.
Make sure to squeeze your glutes throughout the entire movement. You can also add weight to challenge yourself further and stimulate your glutes even more.
Lunges are an excellent exercise for targeting your glutes and helping you get that bubble butt you’ve always wanted.
They target all three of your glute muscles and help build strength and size in your lower body.
- To do a basic lunge, start by standing with your feet hip-width apart, then take a big step forward with one leg while keeping the other foot flat on the ground.
- Lower yourself down until both knees form 90-degree angles and hold this position for a few seconds before returning back to the starting position.
- Be sure to keep your hips square and your back straight throughout the entire movement, as well as pushing off of your front heel as you push up from the bottom of the lunge position.
You see, for v-shaped buttocks, lunges, squats, bridges, and deadlifts are essential. With a combination of these exercises and a healthy diet, you can reach your primary goal of having rounder glutes with ease.
If you are not working out from home, you will most likely have this machine in your gym: the leg press. This machine allows you to isolate your glutes and legs with heavier weights than if you were doing squats or deadlifts.
- To use the leg press, sit in the seat and place your feet flat on the platform with your knees bent at a 90-degree angle.
- Make sure to keep your back against the seat throughout the entire exercise.
- From there, push the platform away from you using your heels until your legs are almost straight, and then slowly return to your starting position.
- Make sure to keep your core tight and don’t let your hips come up off the seat during this movement.
On this machine, you can add more weight as you progress in your workout routine.
Glute cable kickbacks
If you truly want to isolate your glutes, then cable kickbacks are the way to go.
- To do this move, you will need an adjustable cable machine.
- Attach a cuff around one ankle and stand in an all-fours position with your leg straight behind you.
- From there, drive your heel back towards the wall behind you as far as you can while keeping your core tight and your upper body still.
- Then slowly return back to the starting position and repeat for 10-15 reps on each side for maximum results.
You will see a lot of improvement in your butt shape with this exercise, as it is one of the best exercises for targeting your glutes.
Barbell and dumbbell hip thrusts
Barbell and dumbbell hip thrusts are an excellent way to get that rounder butt you’ve been dying for. They target your glutes, hamstrings, and posterior chain muscles to build strength and size in all of the right places.
- To do a barbell hip thrust, start by sitting on the floor with a loaded barbell across your lap and your feet flat on the ground.
- From there, drive your hips up towards the ceiling as high as you can and squeeze your glutes at the top of the movement.
- Hold for a second, and then slowly lower back down to the starting position.
- Make sure to keep your core tight throughout the entire movement for maximum results.
Dumbbell hip thrusts are very similar to the barbell version, except you use dumbbells instead of a barbell.
You can do hip thrusts at home or in the gym, and both versions will give you great results!
Single-leg glute bridges
Similar to hip thrusts, which you can do at home or in the gym, single-leg glute bridges are an amazing way to get that rounder butt you’ve been wanting.
- To do this exercise, lie flat on your back with your feet flat on the floor and knees bent at a 90-degree angle.
- From there, raise one foot off the ground and drive your hips up towards the ceiling as high as you can.
- Make sure to push through your heel and squeeze your glutes at the top of the movement.
- Slowly lower yourself back down to the starting position and repeat for 7-15 reps on each side for maximum results.
The interesting thing about this exercise is that you can do it even without any weight and still get a great glute pump.
Glute machine exercises (e.g. hip abduction and adduction)
Glute machines allow you to isolate certain muscles in the glute area, making them great for targeting specific areas.
The two most popular glute machine exercises are hip abduction and adduction.
Hip abduction is a great exercise for building strength in your outer thigh and glutes, while adduction works your inner thigh and glutes.
- To do hip abduction on a machine, start by sitting in the seat with your feet placed firmly on the footpad.
- From there, push the footpad away from you as far as you can before slowly returning to the starting position.
- Make sure not to lock out your knees during this movement for maximum results!
When it comes to adduction, start by sitting in the seat with your feet apart on the footpad. From there, drive your knees together and then slowly return to your starting position.
When you are doing all these exercises, make sure to utilize the following pro tips:
- Focus on eccentric movements (the lowering portion of the exercise) to really target the glutes.
- Vary your squat depth and rep range to keep your body guessing and maximize results.
- Target rep range 8-12 reps for maximum strength and size gains.
- Allow 48 hours of rest in between exercising the same muscle group.
- Don’t be afraid to challenge yourself and add weight.
Now that you know how to get that rounder butt, let’s talk about nutrition tips to support a V-shaped bum transformation to round butt.
Nutrition Tips to Support V Shape Butt Transformation
Inverted butt shape is one of the most common issues when it comes to having a V-shaped bum. This usually happens when you have too much body fat on your lower back, which can make your butt appear flat or saggy.
To fix this issue, you will need to focus on losing fat in the lower back area as well as building your glute muscles. This can be done through a combination of diet and exercise.
As we have talked about training, now we will talk about the thing that will actually give you the shape you desire, and that is nutrition.
Eat lean proteins
Eating lean proteins is an essential part of any healthy diet, especially if you are looking to achieve a V-shaped bum transformation.
Lean proteins are great for fueling your muscles and helping them grow while also keeping your calorie intake low.
Some excellent sources of lean protein include chicken, turkey, fish, eggs, and beans. Make sure to incorporate these into your daily meals to get the most out of your workout routine and reach your desired butt shape!
Consume complex carbohydrates
On top of lean proteins, you should also be including complex carbohydrates in your diet.
Complex carbs are great for providing energy and fueling your muscles while still keeping calories in check.
Some excellent sources of complex carbs include sweet potatoes, oats, quinoa, and whole wheat breads.
Make sure to incorporate these into your daily meals to support a V-shaped bum transformation!
Eat a calorie surplus
If you want to build a bigger butt then it is important to eat more calories than you normally would.
When combined with the right type of exercise routine and nutrition plan, eating a slight calorie surplus can help you achieve your desired butt shape faster.
When it comes to finding out how many calories you need to consume for a V-shaped bum transformation, it is important to consider your body type, activity levels, and goals.
Incorporating supplements such as protein powder and BCAAs
Protein powder and BCAAs (branched chain amino acids) are both great for helping you reach your goals faster.
Protein powder is a great way to get a quick hit of protein after a workout, and can help you build that rounder butt. BCAA supplements are also great for muscle recovery, allowing you to train hard and get the most out of your workouts.
Make sure to use these supplements in conjunction with healthy eating habits and an effective exercise routine in order to maximize their benefits.
Increase your healthy fat intake
Healthy fats help reduce inflammation and promote overall health.
If you want your hormones to be balanced and support a V-shaped bum transformation, make sure to include some healthy fats in your diet as well.
Some excellent sources of healthy fats include nuts and seeds, olive oil, avocados, fatty fish such as salmon, and nut butters.
Avoid fats that are high in trans fats and hydrogenated oils. These artificial fats can lead to inflammation and should be avoided if you want your butt transformation to succeed!
Drink plenty of water
Drinking plenty of water is an essential part of any healthy lifestyle, and it’s no different when it comes to this case.
Drinking enough water helps keep your body hydrated and can help you reach your desired shape faster.
It’s important to drink at least two liters (0.5 gallons) of water a day to make sure your body gets the hydration it needs. The more, the better.
This can also help with digestion, ensuring that all the nutrients from food are absorbed properly. So make sure to get your daily dose of H2O for maximum results!
Now that you understand how to train and what to eat, we will talk about some lesser known tips to speed up the process of achieving your round butt.
Cardiovascular Exercises for a Round Butt
Cardiovascular exercises will not only help you burn fat, build muscle, and work up a sweat, but they can also help increase blood flow to the area, which is essential for building strong glutes.
The best cardio exercises for a round butt include running, cycling, swimming, stair climbing, and jumping rope. All of these activities focus on working your hips and glutes as opposed to just one area of the body.
This means that you will be targeting all areas around your bum in order to strengthen them and create that desirable rounded look.
These exercises should ideally be done at least 3 times per week for 30-45 minutes each session. This will help you get the most out of your workouts and see results faster.
Here are the benefits of each type of exercise:
Running and jogging
Running and jogging can be great exercises to help you grow and shape your butt, but just remember that they are not the only exercises that you should be doing. Training with weights and nutrition come first.
Here are some of the benefits of running and jogging for growing and transforming your butt:
- Increases muscle activation: Running and jogging are both high-intensity exercises that require your glutes to work harder to propel your body forward. This increased muscle activation can lead to the growth and toning of your glute muscles over time.
- Burns calories: Running and jogging are both great cardiovascular exercises that can help you burn calories and reduce body fat. This can help reveal the muscle definition in your glutes that you have worked hard to develop.
- Improves overall fitness: Running and jogging are excellent for improving overall fitness, including endurance, strength, and flexibility. This can help you perform better in other exercises that target your glutes, such as squats and lunges.
- Can improve posture: Running and jogging can help to strengthen the muscles in your lower back, hips, and glutes, which can help to improve your posture and reduce the risk of lower back pain.
If you overtrain your glutes, you can risk injury and overuse of the muscles. Make sure to listen to your body and only do cardiovascular activities 2-3 times per week.
You don’t want to get flat butt syndrome by overtraining your glutes.
Cycling and spinning
Cycling and spinning are a great way to get your butt looking round and firm. This activity targets the glutes, as well as other areas of your lower body, which can help shape and tone them.
Cycling works the butt muscles by helping activate them from different angles, while spinning helps you improve your overall fitness level.
Benefits of cycling and spinning include:
- Increased muscle activation: Cycling and spinning require your glute muscles to work harder to propel yourself forward. This increased muscle activation can lead to growth and toning of the glutes over time.
- Burns calories: Both of these activities are high-intensity exercises that can help burn calories and reduce body fat, revealing the muscle definition in your glutes.
- Improves overall fitness: Cycling and spinning are excellent for improving overall fitness, including endurance, strength, and flexibility. This can help you perform better in other exercises that target your glutes.
- Improves posture: Cycling and spinning help to strengthen the muscles in your lower back, hips, and glutes which can improve your posture and reduce the risk of lower back pain.
Jumping rope is an incredible exercise for getting your glutes in shape! It’s a total-body workout that really gets your heart rate up and burns calories, while also targeting those big muscles in the back of your legs. Plus, it’s incredibly convenient – you can do it almost anywhere.
The act of jumping rope works the glutes by requiring them to be engaged as you move forward and backward.
This increased muscle activation can lead to growth and toning of the glutes over time. It also works other areas of the lower body, such as your hamstrings, calves, and quads, which can help shape and tone the glutes even further.
Jumping rope also has amazing cardiovascular benefits – it increases your heart rate and burns calories, which can help reduce body fat and reveal the muscle definition in your glutes.
Benefits of jumping rope:
- Burns calories: Jumping rope is a high-intensity exercise that increases your heart rate and burns calories, helping to reduce body fat and reveal the muscle definition in your glutes.
- Improves overall fitness: Jumping rope is excellent for improving overall fitness, including endurance, strength, and flexibility. This can help you perform better in other exercises that target your glutes.
- Increases muscle activation: The act of jumping rope requires your glute muscles to work harder to move forward and backward. This increased muscle activation can lead to the growth and toning of the glutes over time.
Stair climbing requires you to use your glute muscles as you move up and down the stairs. This increased muscle activation can lead to the growth and toning of the glutes over time.
Plus, stair climbing is incredibly convenient – all you need is a set of stairs, and you’re good to go! It’s also an excellent cardiovascular exercise that increases your heart rate and burns calories, helping to reduce body fat and reveal the muscle definition in your glutes. Other benefits of stair climbing include improved overall fitness, increased muscle activation, and improved posture.
Benefits of stair climbing include:
- Burns calories: Stair climbing is a high-intensity exercise that increases your heart rate and burns calories, helping to reduce body fat and reveal the muscle definition in your glutes.
- Activates the glutes: Stair climbing requires your glute muscles to work harder to move up and down the stairs. This increased muscle activation can lead to growth and toning of the glutes over time.
Now, let’s talk about stretching and recovery because you can do cardio and strength training all you want, but if you don’t take the time to properly stretch and recover after your workouts, then you won’t be able to get the most out of them.
Stretching and Recovery Techniques for a Round Butt
Stretching helps increase flexibility and range of motion, which can improve performance in other exercises that target your glutes.
Also, stretching can reduce muscle tension and soreness, which can help you feel better after a workout. Finally, stretching can also improve circulation, which can speed up recovery time.
Foam rolling and massage therapy
Foam rolling helps to increase blood flow to the muscles, which can reduce soreness, while massage therapy helps to break up knots and relieve tension.
Both of these techniques can have a positive effect on your ability to perform exercises that target your glutes and get the most out of them.
Foam rolling is a great way to give yourself a self-massage, as it allows you to apply pressure directly to areas of tension or discomfort.
Roll up and down slowly, applying pressure until you feel the area begin to relax. This should be repeated for multiple sets, focusing on different areas until you’ve treated all major muscle groups.
Massage therapy is also great for breaking up knots and relieving tension in your glutes. You can book a professional massage or use a foam roller to give yourself a self-massage.
Stretching exercises for the glutes and hips
Stretching is an important component of any fitness routine, and it’s especially beneficial for those looking to get a firmer v-shaped butt.
Stretching exercises can help improve flexibility in your hips and glutes, as well as reduce muscle tension and soreness.
Here are some great stretches that you should incorporate into your routine:
Butterfly Stretch: This stretch targets the inner thighs, hips, and glutes. Start by sitting on the floor with your back straight and legs extended. Next, bring your feet together so they touch, and place both hands on top of them. Gently press down until you feel a stretch in the inner thighs, and hold for 30 seconds.
Kneeling Hip Flex or Stretch: This stretch targets the hip flexors, which are often tight in those who are inactive. Start by kneeling on one knee and keeping your other leg extended in front of you. Next, lean forward until you feel a stretch in the front of your hips. Hold for 30 seconds, then switch sides.
Now that we’ve talked about how to target your glutes and get a rounder butt with stretching and recovery techniques, let’s talk about the most important thing next to training and nutrition, and that’s rest.
Rest and recovery days
Rest and recovery days are just as important as your workouts when it comes to getting a rounder butt.
It’s during these days that your body repairs and recovers from the stress of exercise, allowing you to come back stronger for your next workout.
So, don’t skip out on rest days! Make sure to give yourself at least one day off from exercise each week (or more if needed).
On your rest days, focus on doing things like foam rolling and stretching, which can help reduce soreness and improve flexibility. And of course, make sure to get plenty of sleep each night! Allowing your body time to rest is essential for proper recovery and building strong glutes.
Sleep is such an underappreciated part of recovery. Studies show that getting plenty of quality sleep helps reduce muscle soreness, improve performance, and even speed up your metabolism!
Consistency and Persistence for a Round Butt
The final thing we need to touch on is consistency and persistence.
Getting a rounder butt takes time, dedication, and patience. You won’t get there overnight, but with the right workout plan and nutrition program, you can definitely achieve your desired results.
Because having an inverted triangle-shaped butt is something we can work on.
Creating a workout plan and sticking to it
To ensure that you’re consistently making progress, take the time to create a comprehensive plan that incorporates both strength training and cardio.
Include exercises such as squats, deadlifts, lunges, hip thrusts, and Bulgarian split squats that target all of your major gluteal muscles while also adding some cardio into the mix, such as running or cycling.
Aim for 3-5 days of strength training each week combined with 1-2 days of cardio.
In addition to creating a plan, consistency is essential for success. It can be easy to become demotivated or forget why you started in the first place, so it’s important to remind yourself of your goals and why you’re doing them.
Tracking progress and adjusting the plan as necessary
By tracking your workouts, nutrition intake, sleep, rest days, etc., you can make sure that you’re on track with your program and make any necessary adjustments when needed. It’s also great for seeing how far you’ve come and what changes need to be made to keep progressing.
If something isn’t working or you’re feeling stuck in a rut, don’t be afraid to switch things up.
You may have to make some modifications based on how your body responds or add new exercises into the mix to keep things fun and interesting.
Frequently Asked Questions
After reading through the information above, you may still have some questions about achieving a round butt. Here are some frequently asked questions to help you along the way:
What is V-shaped flat buttocks syndrome?
V-shaped flat buttocks syndrome is an anatomical abnormality in which the glutes are missing or underdeveloped, resulting in a lack of contour and definition.
This often results in a “flat” butt shape that makes it difficult to fill out clothing and can give the illusion of having no curves.
Although genetics play a part in this condition, it can also result from trauma or poor posture, as well as from lifestyle decisions like diet and exercise routines.
Fortunately, with the right training program and nutrition plan, people with V-shaped flat buttocks can work towards achieving their desired butt shape and regain their curves!
What is an inverted V-shaped bum?
If you’ve ever looked in the mirror and noticed that your buttocks have a triangle-shaped appearance, then you have an inverted V-shaped bum.
This is a very common butt type and can be caused by genetics, poor posture, a lack of exercise, or an unhealthy diet.
The good news is that this type of butt can be changed with the right exercises and nutrition plan. To achieve a rounder, more perky booty, focus on exercises that target your glutes, such as squats, lunges, and hip thrusts.
Additionally, adding cardio to your routine will help you burn fat, which will reduce your overall body fat percentage. Finally, make sure to fuel your body with a balanced and nutritious diet.
Why are my glutes boxy?
There are actually several reasons why this could be happening.
Firstly, it could be genetic; if your family has a history of naturally boxy glutes, then it could simply be that you inherited this trait.
Secondly, it could also be due to an imbalance between the muscles on the front and back sides of your body.
You see, when one side is stronger than the other, it can cause an asymmetry in the size of your glutes, which results in a boxy look.
Lastly, it could also be caused by a lack of exercise. The glutes are the biggest muscle in the body, so they need to be worked regularly to maintain their shape and size.
Therefore, if you’re not working out your glutes enough, this could be causing them to look boxy.
To remedy this issue, make sure to include exercises such as squats, lunges, and hip thrusts into your routine at least 2-3 times a week.
Are there any tips for maintaining a round butt once achieved?
Yes, there are a few simple tips you can follow to maintain your round butt once you’ve achieved it.
First off, make sure to keep up with your workout routine and nutrition plan.
Consistency is key here, so don’t be afraid to mix things up every now and then while making sure to hit all the major muscle groups.
Secondly, focus on muscles that support the glutes, such as the hamstrings, quads, and calves. This will help create an overall balanced look as well as prevent any imbalances that could affect the shape of your butt.
Finally, get plenty of rest! Your body needs time to recover in order to grow and stay in shape. Get 7-9 hours of sleep each night, and make sure to take a few days off from working out each week.
Getting from a v shape butt to a round butt takes time and dedication, but with the right exercises and nutrition, it can be possible.
Targeting the glutes specifically through exercises like squats, lunges, and hip thrusts can help build muscle and create a rounder shape.
It’s important to work out the glutes multiple times a week and to also focus on proper form to prevent injury.
Additionally, nutrition and diet play a role in achieving a round butt, as consuming enough protein and calories can aid in muscle growth.
Consistency and patience are key, as results may take several weeks or even months to become noticeable.
Once achieved, maintaining a round butt can be done through continued exercise and healthy eating habits.