How to turn V Shaped Glutes To Round Glutes

A round “bubble” that is shaped pair glutes, or a heart-shaped bum is a pretty common goal for women.

But, we’re all born with different genetics for glutes that can influence the shape your glutes have.

I strongly recommend that you check out my most popular post of How Your Genetics Shapes Your Glutes after reading this.

There are at a minimum 4 popular butt shapes that are widely known, which include heart, round square, inverted V-shaped.

A V-shaped shape for the booty lacks volume It’s this lack of size and shape that is a major issue for many people. It’s also more common in underweight and older women as they lose muscle and fat distribution shifts with age from the pelvic region to the abdomen.

If you’re a naturally skinny woman I would suggest that you check the following article about how to build muscle mass for skinny women.

If you’re currently reading this, you may be a woman with a V-shaped body, which is why we’ll look into how we can transform the V-shaped booty to a rounder, more petty glutes set.

The goal is to create more mass in the body to increase the strength of that ass.follow the link At our site We do that by placing our focus on the gluteus maximus , and taking in a large amount of nutritious food.

Glute Building Nutrition

There’s no point in looking at the exercises that make your glutes more rounded and muscular should we not first fix your nutrition first.

Look over this article I wrote about glute building nutrition.

Protein and calories are essential in order to build glute muscle for a change from V-shaped glutes to round glutes, we have to take in a healthy diet.

I’ve put together a fantastic and user-friendly CALORIE CALCULATOR in my site. It’s going to give specific calorie targets along with advice on macro splits and help in building muscle or burning fat. make sure to check it out.

Your Main Goal

You should spend an hour or two in calorie surplus using a protein-rich diet to increase your glutes.

I suggest that you train your glutes daily, 3-4 times for a minimum of 3 months in order to notice any improvement in your glute’s shape and size. However, in reality an ideal bum will require years (not an entire week) of constant work and effort.

Don’t forget that if you don’t eat you’ll not get bigger and your glute shape won’t change. You’ll need to overload your workout in order to increase your. I highly recommend this article about Progressive Overload and why it’s crucial to booty growth.

It is not the right time to be focused on fat loss, this is about being able to grow. Your glute shape will change much more if you do your best to focus on growth and not shrinking. If fat loss is needed then it is done after.

Weights to lift,

Don’t be light on it,

Strengthen your muscles (remember that overloads can be progressive).

Cardio does not strengthen your glutes. Stop doing those kickbacks to the stairmaster!! !

Exercises For V Shaped Glutes

To improve your glutes it is essential to strengthen all glute muscles from all angles and angles, however with V-shaped glutes you need to focus on the gluteus maximus – the one with the most power!

Your primary lifts will always be a top priority whatever you wish your glutes to appear like. they are the bread and butter.

Hip Thrusts Barbell, banded the foot up machine single leg.

Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.

Deadlifts – Sumo Conventional Romanian.

Squats The sequence of squats is Back, Front, Sumo, Goblet, Split.

Lunges – Static, Deficit, Walking.

Abductions – Machine, Fire hydrants, Cable, German etc.

Exercises to improve the Glute Max

The gluteus max is a strong muscle that gives glutes with their size and volume . It also helps provide protection against chronic back pain as it helps to balance out the forces at the front of the hips and the abs. Thus, the exercises that strengthen them are very important for everyday health and pain free living, not only an oval-shaped bum.

The gluteus maximum is the most powerful muscle volume-wise in the human body . It takes the majority of what you consider your bum, therefore it requires significant amounts of training to get the right amount and level of intensity.

To increase the size of your glutes we need exercises that hit every leg muscle and glute muscle groups with all ranges of motion and exercises.

Right from the beginning we’ll need

Barbell Hip Thrusts

They’re a vital part of any good glute strengthening program but are especially important for people with v shaped butts , who are looking to build size. The hip thrust and its variations are the reason behind all the fat, juicy and swollen booties you see all the time via social media.

Now is not the best time to be timid, get comfy with a heavy barbell with heavy weights. my client Emily was able to manage more than 200kg of hip thrusts in 2020.

I suggest using different rep ranges and tempos for hip thrusts to achieve maximum growth potential.

For instance, if you exercise your glutes every week 3x, I would follow the steps below.

Monday – Heavy Weight/Low Reps e.g. 5 sets of 4-6 reps.

Wednesday: Light weight/ High Reps e.g. 4 sets of 15-20 reps.

Friday moderate weight/moderate reps that have Pauses e.g. 3-5 sets of 10- 12 Reps with pauses of 2-5 Seconds like the one in the video.

Kas Glute Bridge

They’re becoming a routine for my clients, but it’s not an exercise that is well-known (but it’s becoming popular). Kas Glute Bridge Kas Glute Bridge uses a minimal range of motion and an uncontrolled, slow pace to concentrate on maximizing End-of-range glute contractions, with little to no hamstring or quads involved.

Make sure to give this a try! !


The king/queen of all power moves and a staple for strengthening legs and glutes. The three major muscles that are targeted by the deadlift can be found in the lower back, hip and knees. These include the quadricepsas well as the hamstrings and of course the gluteus maximus.

Deadlifts can be challenging to master . They are also prone to excessive ego lifts and poor form (see any brother in Your gym ) If you’re unsure consider playing it safe with smaller weights or engage an individual trainer.