When it comes to glute goals, not all buttocks are created equal. Just as body types vary, so do glute shapes. Knowing your glute shape can help you target your workouts more effectively.
Understanding your glute shape isn’t just about aesthetics; it’s a guide to smarter training and better results. Whether your goal is to lift, firm, or maintain your curves, tailoring your workout to your female glutes makes all the difference.
There’s a perfect routine for every glute type, whether you’re trying to lift, shape, tone, or maintain your curves. Let’s break down the four most common female glutes shapes, how they impact your fitness goals, and the best exercises for each.
4 Types of Female Glutes and the Best Exercises for Each
Below are the 4 most common female glutes shapes, along with the best exercises for enhancing each one. The focus is on the upper glute shelf, side curves, lift, and overall roundness.
1. Square Glutes
What it looks like: If your butt is flatter on top and wider on the bottom, then your glutes are probably square shaped. Fat tends to accumulate in the lower part of your backside, creating that boxy appearance. The good news is that this shape often goes hand-in-hand with strong endurance and a healthy immune system!
Goal: Build volume in the upper glutes. This means the gluteus medius and upper maximus. Build volume to create lift and roundness on top. Also to balance the shape.
Best Exercises (focus on upper glute activation + abduction):
- Hip Thrusts / Glute Bridges (especially with feet elevated or banded) — 3 sets of 12–15 → Highest glute activation possible — builds that upper shelf fast.
- Abduction Machine or Banded Lateral Walks — 3 sets of 20 steps each direction → Targets glute medius/minimus for side roundness and lift.
- Kickbacks (Cable or Band Donkey Kicks) — 3 sets of 15–20 per leg → Isolates glute maximus with peak contraction at the top.
- Jump Squats or Pop Squats — 3 sets of 12–15 → Explosive power recruits fast-twitch fibers for upper glute growth.
Tip: Prioritize hip thrusts and abduction exercises three times per week. This area responds quickly to a focus on the upper glutes.
2. Round Glutes
What it looks like: The classic “bubble butt” is full, even, and centered. With its evenly distributed volume, this shape is known for its symmetry and balance. If you have round glutes, you’re ahead of the game when it comes to strength and definition.
Goal: Maintain symmetry and fullness, and add more density and lift to prevent flattening over time.
Best Exercises (focus on overall glute maximus + medius):
- Barbell Hip Thrusts (or heavy glute bridge) — 3–4 sets of 8–12 → Builds overall size and strength without losing shape.
- Romanian Deadlifts / Stiff-Leg Deadlifts — 3 sets of 10–12 → Targets hamstrings + lower glutes for balanced roundness.
- Bulgarian Split Squats — 3 sets of 10–12 per leg → Unilateral work keeps both sides even and lifted.
- Sumo Squats or Wide-Stance Squats — 3 sets of 12–15 → Hits inner glutes and adds width for fuller appearance.
Tip: Keep heavy compound lifts as your base. Examples of heavy compound lifts include hip thrusts and deadlifts. Round glutes stay round with progressive overload.
3. Heart-Shaped Glutes
What it looks like: With a full, lifted bottom that tapers toward the waist, this shape creates the classic hourglass look. It looks great in skirts and jeans and photographs beautifully. However, heart shaped butt are more prone to sagging with age, so it’s important to stay active.
Goal: Lift and tighten the lower glutes. Keep the upper fullness. Prevent drooping. Create more shelf-like definition.
Best Exercises (focus on lower glute activation + hip extension):
- Hip Thrusts (feet elevated or banded) — 3 sets of 12–15 → Emphasizes lower glute squeeze and lift.
- Glute Kickbacks (Cable or Band) — 3 sets of 15–20 per leg → Isolates lower glute maximus for lift.
- Single-Leg Romanian Deadlifts — 3 sets of 10–12 per leg → Targets hamstrings + lower glutes for tightening.
- Reverse Hyperextensions (or Superman holds on floor) — 3 sets of 12–15 → Directly hits lower glutes and erectors for lift.
Tip: Focus on squeezing at the top of every hip extension move. This is especially beneficial for those with heart-shaped hips.
4. V-Shaped Glutes
What it looks like: This shape is also called the inverted triangle — it is narrower at the top and wider at the hips. This shape is often linked to estrogen levels, which can fluctuate after menopause. These fluctuations can shift fat storage to the waist and reduce upper glute volume.
Goal: Build upper glute volume (gluteus medius and upper gluteus maximus) to restore balance, create a rounder top, and build a more defined shelf.
Best Exercises (focus on abduction + upper glute work):
- Abduction Machine or Banded Lateral Walks — 3 sets of 20–30 steps each direction → Directly builds upper/side glute shelf.
- Hip Thrusts with Band (around knees) — 3 sets of 12–15 → Forces glute medius activation + maximus power.
- Side-Lying Hip Raises / Side Plank Hip Lifts — 3 sets of 15 per side → Isolates upper glute medius for that shelf look.
- Curtsy Lunges or Lateral Step-Ups — 3 sets of 12 per leg → Hits upper glutes and outer hips for width on top.
Tip: Prioritize abduction and banded exercises. V-shapes transform fastest with an upper glute focus.
Target your glutes by picking three to four exercises from the list for your female glutes type. Do them three times per week. You’ll see an increase in lift, roundness, and definition within weeks!
