You're used to people talking about body types,
but what about butt types? Maybe you haven't thought about it at all, but you've certainly noticed not all derrieres are created equal. So why should your workout be one-size-fits-all? It shouldn't. The sculpting needs of a heart-shaped bottom differ from those of a square shape, which is why I will show you the best exercises to tone and sculpt your unique butt shape. |
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Squat Kick Exercise for Inverted V Butt
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Butt Type
You may already know your butt type, but if not, I suggest recruiting a friend to snap a photo of your lower half in leggings. Don't be afraid to get the straight-on shot, the side view, and even a 45-degree view. These photos will come in handy not only for determining your shape but also to monitor the changes as you progress with your bum-sculpting plan.
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Inverted V
Best exercises for inverted V butt
Goblet squats: Open your stance so that your feet are slightly wider than hip-width apart. Hold a heavy weight at your chest, as you squat as low as you can (exceeding a 90-degree bend) while keeping your feet flat on the floor. By going past a 90-degree bend in your knee, you get that extra gluteus maximus activation, It is important to keep your posture upright in this movement. Do 12 reps.
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Square
Best exercises for square butt
Forward lunge with rotation: Step forward with your one foot and slowly lower your body into a lunge. Your front knee should be bent at least 90 degrees and your rear knee should be a few inches off the floor. As you lunge, rotate your upper body toward your lead leg. Do 3 sets of 12 reps on each leg.
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Curtsy lunge: Cross your left leg behind your right at about a 45-degree angle and lunge, come back to center, and repeat. Do 3 sets of 12 reps on each leg.
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Lying side-leg raises: Begin lying on your left side, with your body in a straight line from head to toe and your right hip directly above your left hip. Lift your right leg toward the ceiling and then return to the starting position. Do 3 sets of 20 reps on each leg.
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Squat with lateral raise: Stand tall with feet resting parallel and hip-width apart, and then lower into a deep squat, sending your hips back toward the ground behind you. As you return to the top, lift your leg out to the side with a flexed foot. Do 3 sets of 15 reps on each leg.
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Round
Best exercises for round butt
Heart
Best exercises for heart butt
Lateral resistance walks: Start with lateral walks using a resistance band. Place or tie the band around your calves. You should feel tension in the band when standing with feet hip-width apart. Stand tall, engage your abs, and take a controlled step out to the side with your right leg. Then, take another step with your left foot, bringing your feet back to hip-width apart. Do 10 to 12 steps, and then head back with left leg leading.
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You will have to pitch your body forward slightly to reach that height. Just don't let go of your form in doing so. Lift your leg up and down with control for 10 to 12 reps. Try not to rest your working leg on the ground at the bottom of the movement. Then, maintain the same position, but bend your working leg into an attitude position (knee lifted with a 45- to 90-degree bend). Do 10 to 12 reps in attitude, and then switch legs.
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Stand facing a chair with a ball behind the back of one knee. Pitch your body forward from the hips into a flat back position, with your forearms resting on the chair. With a small bend in your supporting leg, lift your working leg up so it's level with your hips, with your knee bent to hold the ball in place. Flex your foot, squeeze the ball, and pulse your leg up and down 15 times.
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