How to Turn a Square Bum Into a Round One with This Guide

Alright, let’s talk about a topic that’s, quite literally, a pain in the butt for many – the infamous square bum.

Genetics may have dealt you a less-than-round rear, but don’t worry, there’s hope. Grab a protein shake and let’s get into how you can sculpt that behind into something that’s less boxy and more bootylicious.

Key Points to Keep In Mind

• Genetics largely control initial glute shape but can be influenced by exercise and diet.
• A consistent training routine (3-4 times a week) and a high-protein diet are crucial.
• Building new muscle requires a calorie surplus, while fat loss needs a calorie deficit.
• Focus on lifting heavy and training to maximize muscle growth.
• Nutrition, particularly protein intake, plays a vital role.
• Cardio helps with fat loss but isn’t effective for building glute muscles.
• Individual results vary – stay patient and persistent.

8 Key Exercises for Rounder Glutes

1. Barbell Back Squat

The king of all exercises. Squats target your glutes, quads, and hamstrings, making them a cornerstone of any glute-building routine. Go deep and feel the burn.

According to Gabrielle Kassel, This exercise targets the gluteus maximus, which is the largest muscle in the buttocks, along with the gluteus medius and minimus.

Setup

• Stand with your feet shoulder-width apart.
• Position the barbell across your upper back, just below the neck, and grip it with your hands slightly wider than shoulder-width apart.
• Keep your chest up, back straight, and core engaged.

Squat Movement

• Initiate the movement by pushing your hips back as if you’re sitting in a chair. Ensure your knees don’t move excessively forward past your toes.
• Lower your body until your thighs are parallel to the ground or slightly below parallel. The crease of your hips should be lower than your knees.
• Keep your weight on your heels and maintain a straight back throughout the movement.

Engage the Glutes

• As you squat down, focus on squeezing your glutes.
• Drive through your heels to stand back up, ensuring your hips and shoulders rise together.
• Fully extend your hips at the top of the movement, giving an extra squeeze to your glutes.

Breathing

• Inhale as you lower into the squat.
• Exhale as you push back up to the starting position.

Pro Tip: Perform the exercise slowly and with control, focusing on muscle engagement rather than speed.

2. Romanian Deadlifts

Focuses on the hamstrings and glutes. Keep your back straight and lower the bar slowly to really engage those glutes.

According to a 2014 study published in the Journal of Strength and Conditioning Research, Romanian Deadlifts are one of the best exercises for activating the glutes, which is crucial for reshaping and rounding out the buttocks.

Setup

• Stand with your feet hip-width apart and hold a barbell or dumbbells in front of your thighs.
• Your knees should have a slight bend, not locked out.

Execution

• Hip Hinge: Begin by pushing your hips back while keeping your back straight and your chest up. Your shins should remain vertical.
• Lowering: Lower the weight by bending at the hips, not the waist. Let the weight travel close to your legs. Lower until you feel a stretch in your hamstrings or until the weight is just below your knee caps.
• Raising: Engage your glutes and thrust your hips forward to return to the starting position. Squeeze your glutes at the top of the movement.

Form Tips

• Keep your back straight throughout the movement to avoid injury.
• Use a weight that challenges you but allows you to maintain good form.

Pro Tip: Focus on the hip hinge rather than bending at the waist.

3. Barbell Hip Thrusts

According to Bret Contreras, known as “The Glute Guy,” barbell hip thrusts outperform squats and deadlifts in glute activation due to the unique range of motion and the ability to maintain constant tension on the glutes.

Setup

• Sit on the ground with your upper back resting against a bench or padded surface.
• Roll a barbell over your legs until it sits directly above your hips. You can use a pad on the bar for comfort.
• Bend your knees and plant your feet flat on the ground, shoulder-width apart.

Starting Position

• Lean back against the bench so that your shoulder blades are near the top of it.
• Keep your chin tucked slightly towards your chest to maintain a neutral spine.
• Your feet should be positioned so that when you thrust upwards, your shins are vertical.

Movement

• Engage your core and glutes, then push through your heels to lift your hips towards the ceiling.
• As you lift, squeeze your glutes and ensure that your torso and thighs form a straight line at the top of the movement.
• Hold this position for a second or two, ensuring maximum contraction in the glutes.

Lowering

• Slowly lower your hips back down to the starting position, keeping the movement controlled.
• Lightly touch the ground with your glutes before repeating the thrusting movement.

Pro Tip: Avoid hyperextending your lower back by keeping your core engaged and your ribs down.

4. Bulgarian Split Squats

Targets each leg individually, helping to fix any imbalances. Place one foot behind you on a bench and squat down with the other leg.

As per Philip Stepanov, this exercise targets the glute muscles effectively, promoting muscle growth and activation in the glutes. When performed correctly, the Bulgarian Split Squat not only engages the glutes but also helps in sculpting a more rounded appearance by isolating these muscles better than many other lower body exercises.

Setup

• Sit on the ground with your upper back resting against a bench or padded surface.
• Roll a barbell over your legs until it sits directly above your hips. You can use a pad on the bar for comfort.
• Bend your knees and plant your feet flat on the ground, shoulder-width apart.

Starting Position

• Lean back against the bench so that your shoulder blades are near the top of it.
• Keep your chin tucked slightly towards your chest to maintain a neutral spine.
• Your feet should be positioned so that when you thrust upwards, your shins are vertical.

Movement

• Engage your core and glutes, then push through your heels to lift your hips towards the ceiling.
• As you lift, squeeze your glutes and ensure that your torso and thighs form a straight line at the top of the movement.
• Hold this position for a second or two, ensuring maximum contraction in the glutes.

Lowering

• Slowly lower your hips back down to the starting position, keeping the movement controlled.
• Lightly touch the ground with your glutes before repeating the thrusting movement.

Pro Tip: Avoid letting your front knee cave inward; keep it aligned with your toes.

5. Hip Abduction Machine

Hits the gluteus medius hard. Sit in the machine and push outwards against the resistance.

A study by the National Library of Medicine states that using the hip abduction machine can be highly effective for transforming the shape of your glutes, specifically targeting the gluteus medius and minimus muscles.

Setup

• Sit on the hip abduction machine with your back against the pad.
• Place the outside part of your knees against the pads provided.
• Adjust the seat and pads so that you feel comfortable and secure.

Starting Position

• Sit in an upright position, keeping your spine neutral.
• Hold the handles to stabilize your upper body.
• Keep your feet flat on the footrests if provided.

Execution

• Begin by pushing your knees apart against the resistance of the pads.
• Focus on squeezing your glutes as you move your knees outward.
• Move slowly and controlled, ensuring that you feel the contraction in your glutes.
• Hold the position for a moment when your legs are fully abducted.

Returning to Start

• Slowly allow your knees to come back together, resisting the urge to let them snap back.
• Maintain control throughout the movement to maximize the effectiveness of the exercise.

Pro Tip: Avoid leaning too far back or forward; keep your torso upright.

6. Walking Lunge

Great for adding some variety. Step forward and lunge, alternating legs as you go.

As per Cathe, walking lunges are highly effective for transforming the shape of your glutes from a square to a round appearance.

Starting Position

• Stand tall with your feet hip-width apart.
• Keep your hands on your hips or by your sides for balance.

Step Forward

• Take a big step forward with your right foot.
• Lower your hips so that your right thigh becomes parallel to the floor, and your right knee is directly above your ankle.
• Your left knee should be bent at a 90-degree angle and hovering just above the floor.

Maintain Form

• Keep your core engaged and your torso upright.

Push Forward

• Push through the heel of your right foot to stand up and bring your left foot forward to step into the next lunge.

Pro Tip: Make sure your front knee does not go beyond your toes to avoid injury.

7. Dumbbell Step Up

Find a sturdy bench or box, step up with one leg, then the other. Keep it controlled.

Michael Matthews stated that this exercise targets the gluteus maximus, medius, and minimus, providing a comprehensive workout for the entire gluteal region.

Positioning

• Stand in front of the box or step, holding a dumbbell in each hand with your arms fully extended at your sides.
• Your feet should be about hip-width apart.

Starting the Step Up

• Place your right foot firmly on the center of the box or step.
• Ensure your entire foot is on the box to provide stability.

Executing the Step Up

• Push through your right heel and step up onto the box, straightening your right leg.
• Bring your left foot up to meet your right foot on the box, maintaining balance.

Stepping Down

• Carefully step back down with your left foot, followed by your right foot, returning to the starting position.
• Keep your movements controlled to engage the glutes and maintain balance.

Pro Tip: Aim for a higher step to stretch the glutes and hamstrings more effectively.

8. Weighted Back Extension

Targets the lower back and glutes. Adjust the machine to your height, bend at the hips, and lift.

By adding weights to back extensions, the intensity of the workout increases, promoting muscle growth and contributing to a more rounded appearance of the buttocks, as per Aaron Schiavone.

Starting Position

Adjust the back extension machine to fit your body size. Your feet should be securely locked in place, and your thighs should rest on the pads with your hips just above the edge. Hold a weight plate close to your chest or across your shoulders.

Execution

• Lowering Phase: Begin with your torso straight and your arms holding the weight plate. Slowly bend at the waist, lowering your upper body towards the floor while maintaining a neutral spine.
• Rising Phase: Engage your glutes and hamstrings to lift your upper body back to the starting position. Focus on squeezing your glutes at the top of the movement.

Pro Tip: Point your toes slightly outward to increase glute activation.

Alternative Exercises and Tips

Don’t get bored with just the main exercises. Spice things up with glute bridges, deficit reverse lunges, and glute 45-degree hyperextensions. Variety helps target all parts of the glutes and keeps things interesting.

Two Sample Workout Routines

Routine One: Heavy Lifting

• Barbell Back Squat: 4 sets of 8 reps
• Romanian Deadlifts: 4 sets of 8 reps
• Barbell Hip Thrusts: 4 sets of 10 reps
• Bulgarian Split Squats: 3 sets of 12 reps each leg
• Hip Abduction Machine: 3 sets of 15 reps

Routine Two: High Volume

• Walking Lunge: 4 sets of 20 reps each leg
• Dumbbell Step Up: 4 sets of 12 reps each leg
• Weighted Back Extension: 4 sets of 15 reps
• Glute Bridges: 3 sets of 20 reps
• Deficit Reverse Lunges: 3 sets of 12 reps each leg

The Genetics and Body Composition Game

First off, genetics are not your friend here. They largely control the initial shape of your glutes, impacting how they respond to exercise and diet.

But don’t throw in the towel just yet – you can still enhance your glute shape significantly with the right strategies.

Let’s be real, changing your body composition takes a blend of hard work in the gym and smart choices in the kitchen.

The Four Butt Shapes

• Round: The holy grail of butts.
• Square: The starting point for many.
• Inverted: Think upside-down triangle.
• Heart-Shaped: Aka, the peach.

The Two-Phase Process for Glute Transformation

Phase One: Muscle Building

To build new muscle, you’ll need a calorie surplus and a high-protein diet. Lifting heavy and training to failure is essential. This isn’t the time for those pink dumbbells – go heavy or go home.

Phase Two: Fat Loss

Once you’ve built some muscle, it’s time to shed the fat. This requires a calorie deficit while maintaining that high protein intake to preserve your hard-earned gains. Cardio can help with general fitness and fat loss but won’t do much for glute growth.

The Role of Nutrition

Protein Intake

Protein is your best friend. Aim for at least 1 gram of protein per pound of body weight. Whether it’s chicken, tofu, or protein shakes, keep that protein intake high to fuel muscle growth.

A study from Harvard Health highlights that protein intake is crucial for muscle growth and repair. Consuming an adequate amount of protein, especially after workouts, can aid in muscle development, which includes the gluteal muscles.

Calorie Surplus and Deficit

Switch between phases of calorie surplus (to build muscle) and calorie deficit (to lose fat). It’s a balancing act, but crucial for reshaping your glutes.

Individual Variability

Everyone’s body responds differently to training. Some might see changes in a few weeks, while others might take months. Patience is key. Stick with the plan, and your square bum will start rounding out.

Final Thoughts

Changing your butt shape is entirely possible with dedication and the right approach. Genetics might make things a bit more challenging, but targeted exercises and proper nutrition can lead to impressive results.

Remember, the square shape isn’t a permanent condition. It’s just the starting point on your journey to a rounder, more aesthetically pleasing rear. Get lifting, eat smart, and watch as your glutes transform.