Hey there! Wholesomealive is reader-supported. We may earn a small commission from affiliate links at no extra cost to you. Your support helps us create great content. Thank you!

All That You Need To Know About Square Butt

Shapely, round buttocks are what almost every woman wants for herself. Unfortunately, a round-shaped butt is on the menu for every woman, but not everyone was born naturally with it.

Some people are born with a more round-shaped butt, while others naturally have a square-shaped butt. The rear view of a square butt is not very nice, so many people are looking to make a square butt more round.

While everybody has a uniquely beautiful body, many people have sought better ways to get rid of their square butt and make it rounder. Square buttocks can make someone feel more self-conscious about their appearance. The fundamental causes of this butt shape are lack of muscle tone and excess fat.

Fortunately, you can work towards a more rounded, shapely butt and get rid of square butts with a combination of diet and exercise. By toning the muscles around the buttocks and shedding some weight, you will shape and lift the butts for a better rearview.

In this article, we will share with you how you can get rid of a square-shaped butt, how to get a rounder bum at the sides, how to get buttocks bigger by exercise, how to tone a square bum, and how to turn square glutes into round glutes.

Table of Content

How to Get Rid of a Square Butt

One of the best ways to get rid of a square buttock is by exercise. Do you have a fat square bum and looking for how to get your buttocks bigger by exercise? Keep reading, as we will teach you how to make your bum bigger at the gym or home. Here are some easy ways you can get rid of square buttocks and build rounder buttocks.

By the way, if you are worried about any dent on your butt check the article.

square butt

Booty Busting Side-Leg Lifts

Booty Busting Side-Leg Lifts is one of the best forms of exercise for people with h” shape bum or square butts. This strength training workout targets the abdominal muscles and the iliopsoas.

To do this square butt workout, lie down on a mat with your side, bend your bottom leg, and rest your head on the floor. At the same time, lifting and lowering your leg, keeping the top leg facing forward and extended.

Prevent your upper leg from coming down fully and resting on the lower leg during the movement. After about 20 reps, pulse your upper leg off the ground and do another 16 reps.

Waist Training with Lunges

Focusing on your waist is another excellent way of getting rid of a square-shaped butt. You should learn to do exercises that focus on the waist, as it helps to build a rounder butt. When you trim down the waist area, you would be able to build a fuller-looking, rounder buttock.

You can do the lunge exercise with a pelvic rotation, as it focuses on the waist. This exercise will target your lower back, oblique, waist, and abs. You can also do other exercises such as planks, sit-ups, and crunches, as they can help to trim your waistline.

square butt


If you are looking for how to tone the top of your bum, you should do this exercise. This low-impact exercise helps to tone the butts, giving them a rounder shape. To do this exercise, lie down on your back on a soft surface or mat. Your feet should be on the floor, slightly apart from each other. Your shoulders, neck, and head should be on the ground while you lift your hips upwards gradually.

If you have pain on your butt after injection try these 5 remedies.

Make sure you hold a straight line from your chest to your knees. While moving your hips upwards, you should be flexing your core muscles. You can suspend your hips in the air for about five seconds and then lower them. Do this exercise for about 8-10 minutes for a better result.


Squats is one of the best butt-sculpting exercises for stronger glutes. Squats will not increase the size of your bum, but they can help to turn it up and make it rounder in shape. To make it more challenging and rewarding, you should do squats with a lateral raise.

Which method is perfect to reshape your butt: BBL or Butt Injection?

To do this, you should stand with your hip-width apart, rest your feet parallel, and lower into a deep squat. You should be moving your hips backward while squatting. While going back up, pull your leg to the side with a flexed foot. You should repeat the process 16 times on one foot and then do the same for the other foot.


Doing some cardio exercise will help you to burn some calories and fat. To burn some calories, you can rely on machines such as the Stairmaster and the treadmill. If you prefer outdoor exercise, then you can jog, run, or speed walk. These exercises will help to tone your bum and make it rounder. Jogging, speed walking, or running for some time will help to burn some of the fat, making the butt have a square shape.

What is the cost of a Brazilian Butt Lift?

Standing Side Kicks

For this exercise, you would need a chair or countertop. Stand at the back of the chair or countertop with your forearms resting on it, your shoulders should be over your elbows directly, and you should stack your legs beneath your hips with your back flat. With both feet straight, lift and take out the right leg to the side.

Raise it to the height of your hip and send it back gradually. Keep moving up and taking it back; do this for about 12 to 15 reps. Make sure your leg gets to the hip height before taking it back. On the last rep, suspend the leg up for about 10 seconds before taking it down. Repeat this process for the right leg.

Types of Female Buttocks and Effective Exercises for Each

What shape is my bum quiz? What is your but shape? There are four different types of female butts: round, square, V-shaped, and heart-shaped (h shape bum). In this section, we will explain the most effective types of exercises for these butts.

square butt

Square Shaped Bum

Why do my hips look square? Square-shaped butts are usually a result of fat distribution in the upper part of the glutes, making the bottom part heavier. How to make square buttocks more round? If you are looking for how to shape your buttocks fast, you should strengthen the glutes. While doing this, you should also consider taking a low-fat diet. Some of the best exercises for this shape of butt include:

  • Leg Raises: Lie down straight on the mat or soft surface with your elbow holding the upper part of your body up. Your legs should be straight and lined up on each other. Then, lift the top leg as high as you can and keep your toes flexed. Bring it down and go up again; do this about ten times and change your position.
  • Jumping Squats: The regular squat exercise is excellent for people with square butts. You can make it a bit challenging by adding a twist. When standing up from the squat, jump up as high as you can. While at your highest point, your heels should touch each other.
  • Step-Ups: Get a high platform, place your leg on it, and make sure your knee is at an angle of 90 degrees. If you cannot find an elevated platform, you can use the staircase as an alternative. With your right foot on the platform (press into the heel), lift your right foot and touch the platform with your toe. Your weight should be concentrated on the stepping feet. To make it more challenging, you can hold additional weight while doing the exercise.

Round Shape Butts

Interestingly, most people consider round butts to be the most attractive. Round-shaped butts are a result of the distribution of fat in the upper parts of the gluteal muscles. Here are some effective exercises for round-shaped butts:

  • Sumo Squats: Position your toes at an angle of 45 degrees while spreading your legs wide. Your knees should be out to the sides while squatting, and you should go down until your thighs are parallel to the ground.
  • Bulgarian Split Squat: Hold one dumbbell in each hand weighing five to ten pounds, take one foot backward and rest it on a bench or any high platform. Channel the weight of your body to the leg in front and squat. Your back should be straight while squatting. Do about 10 to 15 squats and switch the leg.
  • Bridge: Bridge is a trendy exercise, and it has a massive impact on the round and square butt. If you are looking for how to turn square glutes into round glutes, this exercise can help. To do this exercise, lie down on the floor with your back, spread your legs apart a bit, and lift your hips. Suspend yourself in that position for about one minute or as long as you can.

Heart-Shaped Butts

The heart-shaped butt is a result of an hourglass body shape. This butt has more fat at the bottom than the square butt, and it gets narrower going up to the waistline. People with this type of butts have flat upper buttocks. Here is a list of effective exercises for heart-shaped butts.

  • Explosive Lunges: Stand upright, put out your hands together and bend them at the elbows. Lunge forward and jump up (switch your legs while in the air so you can land with the other foot lunging forward). You should not change the position of your hands while jumping.
  • Dumbbell Side Bend: Stand up straight, spread your feet a bit wider, and hold a 5 to 10 pounds dumbbell in both hands. With the dumbbell in your hand, tilt to the right and then to the left. When bending to one side, you should lift the opposite hand.
  • Mountain Climbers:  Be in a plank position – your feet should be together while your hands are spread apart beneath your shoulders, suspending your entire body weight. With the weight in your arms, act like you are climbing or running. The faster you can do this, the better.

V-Shaped Butts

The partial cause of this type of butt is the estrogen hormone. How to get rid of a v-shaped bum. Here are some exercises that can help with that:

  • Deep Squats: Stand upright and spread your legs a bit. Squat deeply as if you want to sit on a chair. Your back should be straight, knees stable, and shins straight as well.
  • Pop Squats: Spread your legs widely apart from each other and start squatting. Jump while trying to get up, but not too high, and touch the ground with one hand when you land. You should use the other hand for the next jump.
  • Lunges on the Move: This exercise is best done outdoors or in a spacious room. Take wide steps plunging as low as possible with your hips, gradually stand up and take the next step. Repeat this process for a few minutes.
Type of Female Buttocks Effective Exercises
Square-shaped buttocksLeg raises, jumping squats, and set-ups.
Round-shaped buttocksSumo squats, Bulgarian split squat, and bridges
Heart-shaped buttocksDumbbell side bend, explosive lunges, and mountain climbers
V-shaped buttocksDeep squats, pop squats, and lunges on the move

Glue Building Nutrition – How to Turn Square Glutes into Round Glutes

If you want to shape and build your square butt, your nutrition is the best place to start. The body needs protein and calories to build muscles, which means you need to eat to turn your square glutes into rounder glutes. To build new muscles, you need a high protein diet and calorie surplus.

To see significant changes in the size and shape of your glute, you need to train your glutes up to four times a week for three months. However, the best results are achieved when this is done consistently for years. Nonetheless, you should not forget to eat, as this is what would help your glute shape.

square butt

After your glute is up to the shape and size you want, the next step is to burn some fat while preserving muscle, and this requires a high protein diet with fewer calories. You can burn the fat at the top of the glues with moderate cardio, weight training, and a sensible diet. This will help to reduce the square shape, making your but rounder.

There are many celebrities with square bums, and they do these exercises to improve the shape of their butt, and you can do it too. Just make sure that your training during the fat loss phase and glute building phase is the same. You should lift weights, do more exercises, and maintain optimal strength levels.


Why does my bum look square?

Square-shaped bums are usually caused by fat distribution around the upper parts of the buttocks or glutes, and the down part is heavier. To prevent this, you should consume less fatty foods and do exercises to strengthen your glutes.

How do you get rid of a square-shaped butt?

The best way to get rid of a square-shaped bum is to watch your diet and do a lot of exercise. Some of the most effective activities you can do include squats, booty-busting side-leg lifts, cardio, bridges, and more.

Can you change the shape of your butt?

You cannot change the shape of your butt, except with surgery. However, you can change the appearance of the shape of your butt by exercising regularly and eating wisely.

Is there any way to fix a square butt?

Yes, there is a way to change the appearance of a square-shaped butt. You can achieve this by eating the proper diet and doing the right exercises.

Can you actually make your square butt rounder?

Yes, you can actually make your square butt rounder. There are many ways you can do this, including dieting correctly, doing the proper exercise, and surgery, of course.

What exercises build your buttocks fast?

Some of the strategies and exercises you can use to get a firmer, bigger bum include jumping squats, donkey kicks, glute bridge, walking lunge, clamshell, weight training, banded side step, single-leg deadlift, and more.

Wholesomealive.com -a blog about Healthy Living