Ready for a lifted, rounded and firmer butt with that enviable heart shaped ass? Looking for a narrow waist that elegantly tapers into round, full lower glutes with smooth side smolders and a sexy upper shelf? Then you are ready for this challenge!
Our 14 day heart shaped ass workout targets all 3 glute muscles (gluteus maximus for lower volume and lift. Gluteus medius and minimus for side curves and upper shelf) with effective moves you know and love.
How to Get a Heart Shaped Ass in Just a Week
Do it for at least 14 days, ideally 2–4 weeks. No heavy gym equipment needed! Ready to start sculpting that heart shaped ass, head-turning backside right from home? Let’s dive in.
1. Alternating Reverse Lunges
Targets: Gluteus maximus (primary for lower lift & fullness), hamstrings, quads
How to do it:
- Stand tall with your feet hip-width apart.
- If your fitness level allows, hold a light dumbbell in each hand.
- Step your right leg straight back and bend both knees to approximately 90 degrees.
- Keep your front knee over your ankle and your back knee just above the floor. Breathe in as you descend.
- Then, exhale, push off your front heel, squeeze your glutes, and return to a standing position.
- Immediately repeat with your left leg, alternating sides continuously.
- Reps: 3 sets × 10–15 repetitions per leg
Why it works for heart shaped ass:
The backward step creates a deep glute stretch and places a load on the working leg, building posterior fullness and lift while keeping the front leg stable. This move emphasizes glute activation over quad activation, helping to sculpt the rounded lower base of the heart-shaped buttocks.
2. Curtsy Lunges
Targets: Gluteus maximus + medius (side glutes), inner thighs (adductors)
How to do it:
- Stand with feet shoulder-width apart, arms crossed over your chest or hands on hips for balance.
- Step your right leg back and across behind your left leg (like a curtsy or diagonal lunge).
- Lower your body until both knees bend to approximately 90 degrees (inhale during the descent).
- Exhale, squeeze your glutes, and push through the front heel to return to starting position.
- Repeat on the left leg, alternating sides.
Why it works for heart shaped ass:
The motion of crossing one’s legs engages the muscles in the buttocks, leading to the creation of the upper shelf and outer roundness that give the flared heart profile its distinctive appearance from the side and rear.
3. Glute Kickbacks
Targets: Gluteus maximus (bent-knee emphasis)
How to do it:
- Get on all fours on a mat with your hands under your shoulders and your knees under your hips.
- Place a resistance band around your thighs and knees; loop an end around a foot.
- Keep your right knee bent at 90 degrees and your foot flexed with your toes pointing toward the floor.
- Contract your butt muscles and extend your right leg straight and slightly upward until it’s horizontal (or as high as you can).
- Hold the top position for one to two seconds, squeezing hard.
- Slowly and with control, lower the leg (hover the knee just above the floor—don’t rest it).
- Complete all reps on the right leg, then switch to the left.
- Reps: 3 sets × 10–15 repetitions per leg
Why it works for heart shaped ass:
The move isolation design minimizes hamstring involvement while maximizing contraction of the lower glutes, making it ideal for developing the lifted, rounded base that gives the ass its heart-shaped appearance.
4. Bodyweight Squats
Targets: Gluteus maximus (primary for lower fullness and thickness), quadriceps, hamstrings, core stabilizers.
How to do it:
- Stand with your feet shoulder-width apart and your arms at your sides.
- If you are doing squats with a resistance band, secure it around your thighs above your knees.
- Push your hips back and bend your knees to squat. Go down as far as possible until your thighs are parallel to the floor.
- Make sure your knees do not bend more than 90 degrees.
- Now, push yourself back up using your heels.
- Reps/Sets: 3 sets of 10–15 repetitions
Why it works for heart shaped ass:
Squats load the posterior chain—especially the glutes—when performed correctly, which helps develop the heart shape. The wider squat stance (sumo style) focuses more on the gluteus maximus and medius, increasing their activation and helping develop a thick, round base that defines the heart shape. This also opens the hips, promoting even more glute activation.
5. Bulgarian Split Squats
Targets: Gluteus maximus (primary), gluteus medius/minimus (side stability), quadriceps, hamstrings (unilateral emphasis).
How to do it:
- Stand with your back to the chair one step away and place your right foot on it.
- Make sure that your leg does not slant backwards, but is placed close to your body.
- Now go down with your back straight by bending your left knee to a 90 degree angle.
- Complete all reps on left leg, then switch (right foot on chair).
- Reps/Sets: 3 sets of 10–15 repetitions per leg
Why it works for heart shaped ass:
This unilateral movement creates a deep stretch and heavy load on the working glute, maximizing lower glute roundness, lift, and fullness. It also engages the gluteus medius for side stability and curves. This exercise corrects imbalances, which are a common cause of flat spots, and builds a 3D, rounded look from every angle.
6. Clam Shells
Targets: Gluteus medius & minimus (primary for side/upper glutes), tensor fasciae latae (outer hip), inner/outer thighs (adductors/abductors), pelvic floor stabilizers.
How to do it:
- Lie on your side on the mat and support yourself with your forearm so that only your lower body is on the floor.
- Tighten the band around your thighs above your knees.
- Bend your legs slightly at a 45 degree angle with your knees directly on top of each other. Also stack your feet together.
- Now open the top leg by keeping the feet together and moving the knee up so that it points towards the ceiling.
- This process is similar to the movement of a seashell opening.
- Hold this position briefly before returning to the starting position.
- Both sides together complete one full set.
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Reps/Sets: 3 sets of 10–15 repetitions per side
Why it works for heart shaped ass:
This isolation exercise is one of the best for targeting the gluteus medius and minimus — the muscles responsible for the upper shelf and outer curves that create the flared, heart-shaped silhouette from behind and the side. It also strengthens hip stability and external rotation, helping smooth out the transition from waist to hips for that defined, curvy look.
7. Glute Bridge
Targets: Gluteus maximus (primary for lower fullness & lift), hamstrings, core, lower back stabilizers.
How to do it:
- Lie on your back on a mat, bend knees, and place feet flat on the floor hip-width apart.
- Optional: Loop a band around thighs and knees for added power. Add resistance with a dumbbell, plate, or backpack.
- Engage your core: gently press your lower back into the floor (neutral spine), with your chin tucked slightly.
- Drive through heels, squeeze glutes, and lift hips until body forms a straight line from shoulders to knees.
- Pause 1–2 seconds at the top and squeeze your butt (imagine pulling your heels toward your buttocks without moving your feet).
- Lower hips slowly and with control (3–4 seconds eccentric) until just above the floor.
- Repeat without bouncing or using momentum.
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Reps/Sets: 3 sets of 10–15 repetitions
Why it works for heart shaped ass:
The gluteus maximus is maximally activated by this exercise, which is a pure hip extension movement. It thickens and lifts the lower glutes, creating the rounded base and upward curve that define a heart-shaped butt. It also strengthens the posterior chain, improving posture and lift.
8. Lateral Leg Raises
Targets: Gluteus medius & minimus (side/upper glutes), tensor fasciae latae (outer hip), core stabilizers.
How to do it:
- Lie on your left side on a mat, legs straight and stacked, hips and shoulders vertically aligned.
- Rest head on left arm or a pillow for comfort; place right hand on floor or hip for stability.
- Engage core — draw belly button toward spine to stabilize pelvis (prevent rolling backward).
- Lift right leg straight up (toes pointing forward — no rotation) about 12–18 inches off the bottom leg (or as high as form allows without hiking hip).
- Squeeze outer glute (gluteus medius) hard at the top — hold 1–2 seconds.
- Lower leg slowly and with control (resist gravity; don’t drop).
- Complete all reps on right leg, then switch to right side (lift left leg).
Why it works for heart shaped ass:
This pure abduction move targets the gluteus medius and minimus, which are key muscles for achieving an upper shelf and outer curves. These curves create a flared, heart-shaped silhouette when viewed from the side or behind. It also helps to smooth the transition from the waist to the hips.
This heart shaped ass challenge is ideal for doing at home. If you start today, you will feel firmer and have glutes that are lifted and look heart shaped ass in just 14 days.
