What's inside
Are you frustrated because you feel you have a square butt?
You are not alone – many women are experiencing the same thing!
The appearance of your bum can be attributed to multiple things. This includes genetics, how often you sit versus stand, your diet, and your exercise habits.
If you want to feel confident in a swimsuit or leggings, we have a plan for you to make the necessary changes to acquire glutes that you are proud of!
I have been a personal trainer for years, and I have had countless women come to me wanting to transform their lower half. That’s how I know the most common mistakes people are making.
Keep reading to start developing daily habits to attain rounder glutes today!
What causes a square butt?
Related: Should You Do 100 Jumping Jacks A Day?
How your body is shaped largely has to do with genetics, but you do have some control as well.
If you find that you have a square butt, you likely hold onto fat more around your hips, the lower abdominal area, and the upper part of your glutes.
How to get rounder glutes naturally?
Related: A Complete Guide To Growing A Heart Shaped Butt
The glutes are made up of three parts – the gluteus maximus, gluteus medius, and gluteus minimus.
While you optimally want all three to be strong and developed, you mostly need to work on building your gluteus medius to transform a square bum into a round one.
The gluteus medius starts on the lower part of your back and comes around to the side of your hips.
By building this muscle, your glutes have a more round and lifted shape as compared to falling straight down and in line with your waist.
Things to Consider When Training for Rounder Glutes
Related: Hourglass Body Workout
Before you dive into diet and exercise, have a look at the biggest factor determining how your butt looks – genetics.
Body Genetics
1. Bones
Some people are born with differently shaped pelvises than others, which can affect the natural appearance of someone’s hips and bum.
Unfortunately, this is something you have no control over and cannot change. Just adjust accordingly to get as close to the ideal physique as you can.
2. Butt Shape
If you did not exercise at all, your genetics would determine how your natural butt shape would be.
Because of this, some people feel as if they don’t have to work on their glutes in the gym at all, while others know that muscle group has to be a main priority.
3. Muscle Mass
Some people are naturally more muscular than others, and if you are one of them, you may not need to work as hard to add mass to the gluteus medius.
However, no matter what your genetics have predetermined, you should still eat plenty of protein and follow a planned workout routine to improve the shape of your bum.
4. Body Fat
Similar to muscle mass, your genetics decide where you gain and lose fat on your body first.
So, if you need to lose fat around your hips and abdominals to create a rounder appearance in your glutes, be patient as you lose weight.
The fat will come off where you want it to eventually!
The Best Workout Program For Rounder Glutes
Related: Underbutt Exercises
Training Split
Related: Workout Split For Women
When you want to get rid of the square butt and replace it with rounder glutes, the training split is pretty straightforward. You only need to train one muscle group to make your desired transformation.
It is recommended to train glutes two to three times a week. The consistent workload will help you start to see progress in no time!
While glutes may be your focus at the moment, still be sure to give the rest of your body the attention it deserves.
Every week, schedule training sessions that challenge the rest of your lower body, upper body, and abdominals.
Progressive Overload
Progressive overload is key to building your glutes and achieving that rounder look. If your muscle gets used to being put under a certain amount of strain, its growth slows down until you make things more difficult.
The following are ways you can incorporate progressive overload into your routine:
- Switch up the exercises
- Increase weight
- Increase the number of reps
- Increase the number of sets
- Decrease rest time
- Utilize supersets
- Go to failure
Weekly Schedule
When it comes to any physical goal, you must have a weekly plan to stick to. A repetitive structure is required for the real results to come.
To work on turning your square butt into round glutes, try to do glute exercises two to three times a week.
Include them in every leg day, and make one day glutes only. This way, you can really push yourself and challenge the muscle group.
Otherwise, train your upper body twice a week and sprinkle in ab exercises as you can.
You also want to get in a few cardio sessions to help burn any extra fat you are carrying in the wrong places around your glutes.
While you cannot spot reduce fat, your body fat percentage will decrease over time, and you will lose fat throughout your body as your genetics determine.
Recommended Reps, Sets, Rest, and Duration of Training
To transform your glutes, you need to prioritize building muscle over burning fat. This means that you want to aim for two to four sets and six to 12 reps of each exercise you do.
Minimize the amount of rest you take in between sets to burn more calories. Also, try to get in a full hour of exercise every time you make it to the gym.
There is nothing wrong with working out for a little longer or less on certain days, depending on your schedule!
Cardio Guide
LISS: Low-Intensity Steady State
1. Stairmaster
The Stairmaster is by far the most effective form of cardio for building the glutes. During a session, you burn calories and build muscle in the glutes, quads, hamstrings, and calves.
Aim for at least one ten to 20-minute session per week to see the shape of your bum transform!
2. Incline Walking
Incline walking is another form of cardio that burns calories while building your lower body.
The treadmill is also beneficial for switching between various inclines and creating your own customized circuit workout!
Aim to hop on the treadmill at least once a week for 15 to 30 minutes on an incline.
3. Biking
Have you ever taken a spin class? If yes, you already know how killer an effective biking workout can be.
As long as you aim for at least 60 RPM and have the bike set to provide some resistance, this form of cardio can lead you to build the shape of your glutes while breaking a sweat!
Hop on a bike at least once a week for 20 to 30 minutes.
HIIT: High Intensity Interval Training
1. Sprints
If you don’t have much time to spare, utilize sprints as your cardio for the day. Sprinting helps you burn calories while working the muscles of the lower body, including your glutes.
You can either alternate between 20 seconds of sprinting with walking on the treadmill or perform sprints outdoors with a predetermined distance.
Aim for 10 to 20 sprints at least once a week.
2. Jump Rope
Jumping rope is a great way to burn fat while holding onto muscle mass. It can also be done on its own at the end of a workout or used as a superset during your workout.
For measurements, you can either do a number of jumps or have a time goal. Try starting with 50 jumps or 30 seconds and work your way up from there.
Repeat for a total of five rounds at least once a week.
3. Circuits
Most people imagine circuits when they think of a HIIT workout. During a circuit, you rotate through various high-intensity exercises and alternate them with either low-intensity exercise or rest periods.
Design your own circuit workout or follow along with one on Youtube at least once a week.
Rounder Glutes Diet Guide
While exercise is vital for changing the way your glutes look, diet is arguably even more essential.
You need to be in a slight caloric deficit while eating plenty of lean protein, fruits, and veggies to grow your bum.
It is also important that you get plenty of healthy sources of carbohydrates and fats to provide your body with the energy it needs to perform and to support healthy hormone levels.
Protein
For your bum to grow and fill out to create a rounded shape, the muscle fibers of your glutes need food. And what is the best food source? Protein!
Consuming enough protein is absolutely necessary to build and retain muscle mass.
Aim for one gram of protein per pound that you weigh every single day to accelerate your transformative results!
7-Day Sample Meal Plan
Breakfast
1. Protein Oatmeal With Berries
Combine quick oats, berries, protein powder, peanut butter, and any other toppings you desire to make a delicious and filling breakfast!
2. Blueberry Protein Pancakes and Turkey Bacon
For this breakfast option, you can either use a protein pancake mix or make your own by adding protein powder to the original ingredients.
Mix in some blueberries or another fruit to add some nutrients, and serve with a side of turkey bacon.
3. Protein Muffins
Always in a rush in the mornings? Take an hour or two once a week to make protein muffins you can grab on the go.
Add a protein powder to your favorite muffin mixture and grab a banana as well on your way out the door!
Lunch
1. Tuna and Rice Cakes
If you need something fast, simple, and high-protein, make your favorite tuna salad and spread it on a few rice cakes. If you need something a bit higher in calories, feel free to swap the rice cakes for bread!
2. Asian Salad
Grab a pre-made salad mixture or make your own before adding chopped salmon, sliced almonds, chow mein noodles, and your favorite healthy dressing.
Getting in your greens is essential for helping your body function optimally as it works hard to help you get that bigger bum!
3. Sushi
If you don’t have time to meal prep, don’t hesitate to pick up some sushi for lunch!
Sushi tends to be higher in protein, low-calorie, and a great source of various nutrients.
Dinner
1. Ground Turkey Chili
If you have a crockpot, you need to try ground turkey chili! Simply combine cooked ground turkey, beans, tomato sauce, beef broth, and your choice of spices for a delicious, high-protein meal.
2. High-Protein Pizza
With this pizza, you have the ability to customize the calories and grams of protein easily.
Start with a high-protein wrap as your crust, and add on cheese, cooked ground turkey or chicken, veggies, and more!
3. Tofu and Rice
Looking for a vegan meal option? Make crispy tofu cubes, and combine them with rice, sliced cucumbers, and bell peppers. Drizzle tahini on top to complete the dish.
Snacks
1. Greek Yogurt Parfait
If you need a quick snack that can be prepared in a few minutes, mix some Greek yogurt, your choice of fruit, and granola.
2. Protein Bars and Shakes
Remember how protein is your best friend? Make sure to always have a tub of protein powder and low-sugar protein bars around whenever you need to hit those protein numbers or grab a post-workout snack.
3. HaloTop
Many people let their sweet tooth get in the way of their physique goals, but you do not have to be one of them. HaloTop is a brand that makes delicious high-protein, low-calorie ice cream that can be your go-to dessert!
Supplements
There seems to be an endless amount of supplements out there, so which ones should you be spending your hard-earned money on?
1. Multivitamin
It will be difficult for you to achieve any fitness goal if your body is not functioning optimally.
The average person does not come close to consuming enough of every nutrient daily, so that’s where multivitamins come in handy.
If you choose to purchase any supplement, make it a multivitamin you take daily that is sourced from whole foods.
2. Pre-Workout
I doubt you have ever heard someone say that leg day was easy. When you are in the gym and working on those glutes, a little caffeine may allow you to lift heavier and make progress quicker.
Consider trying out pre-workout to give yourself some extra energy before that leg sesh!
3. Protein Powder:
We mentioned this before and will mention it again. Protein powder is amazing for helping you build muscle quickly and efficiently, and you can typically get 25 grams of protein in only 150 calories!
Calories Recommended for Mass and Fat Loss
Because you are trying to gain muscle on your glutes, especially the gluteus medius, you need to provide the body with a few extra calories. Try eating in a caloric surplus of 250 to 500 calories a day while eating plenty of protein.
Unfortunately, you will not only gain muscle during this process. Just remember that you can enter into a caloric deficit later on after you have gained a good amount of muscle on your bum.
It is highly recommended to have a nutritionist or dietician help you with this process.
The Best Exercises for a Bigger Rounder Bum
Related: Slim Thick Workouts
1. Barbell Back Squats
Along with bench press and deadlifts, squats are one of the three primary compound lifts that need to be included in your program no matter the end goal.
Lucky for you, barbell back squats are amazing for building stronger and rounder glutes while challenging the quads and hamstrings and keeping you fit and able for everyday activities.
Benefits
- Builds the entirety of the glutes
- Challenges the quads and hamstrings
- Very functional exercise
How-To Perform Barbell Back Squats
- Position a barbell so that it is centered on the back of your neck.
- Place your feet slightly wider than hip-width with your toes pointing out at a 45-degree angle.
- Push your glutes back first and then bend your knees to come down into a squat.
- Once your knees form a 90-degree angle, pause for a moment before pushing back up through your heels until you come back to standing.
Pro Tips
- Keep your back straight and chest up for the duration of the movement.
- If the bar hurts the back of your neck, try using a bar pad.
2. Barbell Hip Thrusts
Related: 10 Best Exercises To Include In Your Push Day Workout Program
No exercise challenges the glutes like barbell hip thrusts. These are a must for your routine, and they are also amazing for developing the hamstrings.
If you desire the rounder look of your bum, hip thrusts can help you get there!
Benefits
- Builds the glutes
- Challenges the hamstrings and quads
- Promotes bone health
How-To Perform Barbell Hip Thrusts
- Position a loaded barbell on your hips while you rest your upper back against a sturdy bench.
- Plant your feet on the ground, so your knees are at 45 degrees. Slide your back up the bench so that all of your weight is leaning against it and your glutes come off the floor.
- Dig your heels into the ground and thrust your hips up to bring the barbell as high as you can.
- When your knees form a 90-degree angle, pause for a moment before hinging at the hips and bringing the barbell back down.
Pro Tips
- Keep your chin tucked into your chest to prevent any injuries throughout the movement.
- If you want this exercise to get rid of the square butt look even more, wear a resistance band right above your knees to make it more challenging.
3. Bulgarian Split Squats
If you are looking for a killer exercise to work your lower body, but mostly your glutes, you need to try Bulgarian split squats.
This movement is a mixture of a lunge and a squat, and it certainly won’t be easy, but it will be worth it!
Benefits
- Works the glutes
- Challenges the quads and hamstrings
- Improves balance
How-To Perform Bulgarian Split Squats
- Start by standing with the back of your legs against a bench.
- Take two steps forward. Whichever foot is the furthest from the bench will be the foot you leave on the ground.
- Place your other foot on the bench behind you.
- Keep your back straight and chest up as you bend your front leg until your knee forms a 90-degree angle.
- Pause here for a moment, and then push through your heel to straighten your leg out again before repeating the movement.
Pro Tips
- Hinge at the hips and lean forward a bit to further work the glutes.
- Feel free to hold onto dumbbells to make this exercise even harder!
4. Abduction Machine
The abduction machine is easy to use, you get to sit down, and it primarily works the gluteus medius – the muscle that gives your bum a rounded look!
Don’t miss out on this finisher for your next glute day.
Benefits
- Builds your gluteus medius
- Prevents pain in the hips and knees
- Can be used as a warm-up or finisher exercise
How-To Perform Abduction Machine
- Take a seat on the machine and rest the outsides of your knees against the pads.
- Keeping a tall back and your chest up, hinge forward slightly at the hips as you press your knees against the pads and open your legs.
- Pause for a moment at the top of the movement before slowly bringing your legs back together and repeating the motion.
Pro Tips
- If you want to work the gluteus maximus in addition to the gluteus medius, try grabbing onto something and hovering above the seat in a squat.
- To make this exercise even harder, count to five at the top of the exercise before bringing your legs together again.
5. Cable Kickbacks
If you have access to a cable machine, you need to take advantage of the isolation cable kickbacks provide for your glutes.
Using a heavier weight with these on a regular basis will guarantee you achieve those fuller, rounder glutes.
Benefits
- Isolate your glutes
- Allows you to work each leg individually for symmetry in the glutes
- Activates the hamstrings
How-To Perform Cable Kickbacks
- Put on an ankle strap, attach it to the cable machine, and set your desired weight.
- Grab onto the cable machine for balance and take a few steps back. Your back should be almost parallel to the floor.
- Bend the knee of the leg that is attached to the cable machine and hold that knee close to your chest.
- Keeping the foot flexed, kick the leg back and up.
- Hold at the top for a moment before bringing your knee back to your chest and repeating the motion.
Pro Tips
- If you don’t have an ankle strap, you can just slide your foot into a handle.
- Try to bring your leg as high as possible to maximize the effects.
Rounder Glutes Workout Plan
| Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
| Lower Body + Glutes #1 | Upper Body, Cardio + Abs | Rest | Lower Body + Glutes #2 | Upper Body + Cardio | Rest | Glutes #3, Cardio + Abs |
| Glutes #1 | |||
| Exercise | Sets | Reps | Rest Time |
| Barbell Back Squats | 4 | 6-8 | 1 minute 30 seconds |
| Cable Abductions | 3 | 10-12 | 30 seconds |
| Banded Clamshells | 2 | 15-20 | 30 seconds |
| Glutes #2 | |||
| Exercise | Sets | Reps | Rest Time |
| Barbell Hip Thrusts | 4 | 8-10 | 1 minute 30 seconds |
| Fire Hydrants | 3 | 10-12 | 30 seconds |
| Side-Lying Abductions | 2 | 15-20 | 30 seconds |
| Glutes #3 | |||
| Exercise | Sets | Reps | Rest Time |
| Bulgarian Split Squats | 3 | 10-12 | 1 minute |
| Cable Kickbacks | 3 | 10-12 | 30 seconds |
| Abduction Machine | 3 | 10-12 | 30 seconds |
| Wall Sit | 2 | 1 minute | 30 seconds |
| Frog Pumps | 2 | 15-20 | 30 seconds |
Cardio Workout
| Day # | Type of Cardio | Duration |
| 2 | Stairmaster | 10-20 minutes |
| 5 | Incline Walking or Biking | 20-30 minutes |
| 7 | Your choice of HIIT | 10-15 minutes |
Final Tips for Achieving Rounder Glutes
1. Eat Enough Protein
If you do not provide the glutes with fuel, they cannot grow.
Plan out your protein sources for the day every morning to make sure you will be consuming at least one gram per pound you weigh.
2. Train Glutes Frequently
Related: Virtual Personal Trainer
Training the glutes every once in a while will only bring along mediocre results, so be sure to train them frequently and effectively.
Aim for two to three times a week, but don’t go beyond that. Give them plenty of time to rest and recover.
3. Be Consistent
When it comes to transforming your physique, whether it be on your bum or anywhere else, the results will not appear if you are not consistent.
While no one is ever 100% adherent, aim for at least 90% adherence. This is when the shape of your glutes will really start to change!
4. Use Measurements
It can be easy to think you are not making progress, even though you are working hard every day and doing everything right.
To make the positive changes more visible, take measurements on your hips every week and take pictures regularly so you can compare them to your starting point.
Also, don’t ignore being able to lift heavier weights over time because that is an excellent sign of progress as well!
Final Thoughts
Genetics is the primary determining factor of how your glutes are shaped when you aren’t proactively doing things to form them exactly how you desire.
Because of this, it is important that you are patient with both yourself and the process!
Anyone can change how their glutes look, but more effort and discipline will be required for some than others.
The key is to challenge your gluteus medius on a regular basis. This in addition to eating plenty of protein and a proper amount of calories.
Don’t worry, you will get there eventually!
Please be sure to comment your thoughts below and share this article with anyone you know who would benefit from it!
