How To Turn a Square Bum Into a Round One

Are you wondering how to turn a square bum into a round one? Well, when it comes to achieving a round, toned backside, the shape of your glutes is determined by a combination of genetics and muscle development. 

Some people may have a naturally “square” shape to their glutes, while others may have a more “round” shape.

While you can’t change your genetics, you can focus on exercises and training techniques that can help strengthen and tone your glutes, resulting in a rounder appearance.

In this blog post, we will be discussing exercises and tips to help turn a square bum into a round one. We will focus on exercises that target the different muscles in the glutes, as well as tips for proper training and nutrition.

Anatomy of the glutes

The glutes, or the muscles in your buttocks, are made up of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. 

The gluteus maximus is the largest and most powerful muscle in the glutes and is responsible for extending the hip. The gluteus medius and minimus are smaller muscles that are located on the upper and outer part of the buttocks and are responsible for stabilizing the hip and pelvis.

Different exercises can target specific muscles in the glutes, and by targeting all three muscles, you can achieve a rounder, more toned appearance. 

Exercises like squats and deadlifts target the gluteus maximus, while exercises like glute bridges and hip thrusts target the gluteus medius and minimus.

5 Best exercises to get rounder glutes

Here are some exercises that can help strengthen and tone the glutes:

Squats

Stand with your feet hip-width apart, and lower your body as if you were sitting back into a chair. Make sure to keep your weight in your heels and your knees behind your toes.

Deadlifts

Stand with your feet hip-width apart and bend down to grab a barbell or dumbbells with an overhand grip. Keep your back straight as you lift the weight up, squeezing your glutes at the top.

Glute bridges

Lie on your back with your knees bent and feet flat on the floor. Push through your heels to lift your hips up towards the ceiling, squeezing your glutes at the top.

Hip thrusts

Sit on the floor with your back against a bench and your feet flat on the floor. Drive through your heels to lift your hips up, squeezing your glutes at the top.

Lunges

Take a step forward with one leg, and lower your body until your thigh is parallel to the ground. Push through the heel of your front foot to return to the starting position.

It’s important to note that proper form and technique are crucial when performing these exercises.

Make sure to keep your core engaged and your back straight throughout the movement. Also, using proper weights for each exercise and not overdoing it will help to prevent injury and get the best results as you workout towards round glutes.

Training tips for a rounder butt

When it comes to training your glutes, it’s important to focus on progressive overload, which means gradually increasing the weight or resistance as your muscles become stronger. 

Aim to train your glutes at least 2-3 times per week, with 2-3 sets of 8-12 reps for each exercise.

Rest and recovery, nutrition and consistency are also important factors when it comes to building muscle. Getting enough sleep, eating a balanced diet and being consistent with your training will all help to ensure that your glutes are getting the proper nutrition and recovery they need to grow and develop.

Final thoughts on how to turn a square butt into a round one

I hope that you now have a better idea of how to get rid of a square butt and work towards a round booty.

By focusing on exercises that target all three muscles in the glutes and implementing proper training techniques, you can achieve a rounder, more toned appearance for your backside. 

If you are aiming for a round butt then any lower body exercises will help you to achieve a rounder shaped butt by working on your glute muscles. The ones above are some of the best ways to improve butt shape and build muscle in your previously square glutes.

How long does it take to get a round bum? Well that depends on your existing body shape and the amount of effort that you put in.

Remember to focus on progressive overload, rest, recovery, nutrition and consistency in your training. It’s important to consult a doctor or a certified fitness professional before starting any new exercise regimen. 

As you work towards your goals, it’s also important to remember that everyone’s body is unique and beautiful in its own way, and that progress takes time. Be patient and consistent in your training, and don’t forget to love and accept your body as it is.