Looking to achieve that coveted curvy backside and feel more confident in your favorite jeans? A heart shaped buttock is a common fitness goal for many, and the good news is that with the right exercises and a bit of dedication, you can achieve what you’ve always wanted.
Here we will explore why certain butt shapes look the way they do, which factors influence the shape of your glutes, and how to structure a heart shaped glutes workout plan to achieve desired results.
Table of Contents:
1. Different Butt Shapes: A Quick Overview
2. Why You Have the Butt Shape You Have
3. 5 Effective Exercises to Help You Sculpt a Heart-Shaped Behind
4. Wrapping Up
5. FAQs
Different Butt Shapes: A Quick Overview
Our bodies are incredibly diverse, and that goes for our backsides, too. While there are plenty of unique variations, butt shapes often fall into four main categories:
1. Square Bum (H-Shaped Butt)
• Common and typically flattr-looking
• Influenced by a more square-like pelvic structure
• Underdeveloped glute muscles and higher fat distribution around the lower back
2. Round Bum (O-Shaped Butt)
• Highly desirable shape resembling the letter “O”
• Often a result of balanced fat distribution around the glute area
• Genetics play a big role, but consistent resistance training further enhances the round look
3. Inverted Bum (V-Shaped Butt)
• Wider at the top and narrower toward the bottom
• Often appears flatter from the side
• Results from more fat (and sometimes muscle) in the upper area and less toward the lower part of the cheeks
4. Heart-Shaped Butt
• One of the most sought-after shapes
• Creates the impression of a fuller lower portion with a narrower waist
• Proper exercise, a well-balanced diet, and supportive genetics contribute to this stunning shape
What Factors Define Your Butt Shape
Before jumping into a heart shaped glutes workout plan, it’s important to understand what influences your glute muscles. Several factors can affect your glute shape:
1. Hip Bone Structure
The width and shape of your pelvic bones significantly affect the angle and outline of your butt. A more squared pelvis may make achieving a heart shape buttocks slightly trickier, but that doesn’t mean it’s impossible with the right plan.
2. Muscle Shape and Insertions
Your glute muscles each attach to your femur (thigh bone) at specific points. Slight variations in where these muscles insert can affect if your butt is more round, heart shaped or somewhere in between.
3. Body Fat Distribution
This is primarily decided by genetics and hormones. Some people distribute fat evenly around the glutes, while others might carry it more up top or primarily at the base of the buttocks.
5 Effective Exercises to Help You Sculpt a Heart-Shaped Behind
Below are some tried and tested exercises to add to your heart shaped glutes workout plan. Whether you’re hitting the gym or looking for heart shaped glute exercises at home, these exercises can make a huge difference on your journey.
1. Deep Squats
Muscles Targeted: Quadriceps, hamstrings, glutes, adductors, and core
How To Do It (Bodyweight Version):
1. Stand with feet roughly shoulder-width apart and toes pointing slightly outward.
2. Engage your abs and keep your chest upright.
3. Lower yourself by bending at the knees, aiming to get your thighs at or below parallel to the floor.
4. Push through your heels to return to standing, exhaling at the top.
Pro Tip:
Warm up your hips and ankles beforehand. Dynamic moves like leg swings and squat holds help loosen your joints, making it easier to maintain proper form.
2. Barbell Hip Thrust
Muscles Targeted: Glutes, hamstrings, lower back, quadriceps, and core
How To Do It:
1. Sit on the floor with a sturdy bench behind you.
2. Position a padded barbell across your hip crease.
3. Lean your upper back against the bench and plant your feet flat on the floor.
4. Press through your heels to lift the barbell, squeezing your glutes.
5. Once your knees, hips, and shoulders align, pause, then lower your hips.
Pro Tip:
If you find it tough to feel the glutes working (instead of just hamstrings and quads), try warming up with a few band exercises to “wake up” your glute muscles.
3. Glute Bridge
Muscles Targeted: Glutes, hamstrings, lower back, quadriceps, and core
How To Do It:
1. Lie on your back with knees bent and feet on the floor.
2. Keep your arms at your sides, palms facing down for stability.
3. Inhale, then press through your heels to lift your hips until you form a straight line from shoulders to knees.
4. Briefly pause, then lower back down slowly, exhaling.
Pro Tip:
To level up, place a dumbbell on your hips or add a mini resistance band around your thighs. These small adjustments keep the intensity high and progress your results.
4. Romanian Deadlift (RDL)
Muscles Targeted: Hamstrings, glutes, back, core, arms, and shoulders
How To Do It (Dumbbell Version):
1. Stand tall with your feet hip-width apart, holding a dumbbell in each hand.
2. Keeping a neutral spine, push your hips back and lower the weights toward your shins.
3. Stop once your torso is roughly parallel to the floor and you feel a deep hamstring stretch.
4. Drive your hips forward to return to standing, squeezing your glutes at the top.
Pro Tip:
Slow and controlled reps are best. Focus on feeling the stretch in your hamstrings and the contraction in your glutes during each rep.
5. Hip Abduction (Machine or Band)
Muscles Targeted: Gluteus medius, gluteus minimus, tensor fasciae latae, and core
How To Do It (Machine):
1. Sit on the hip abduction machine and select a light to moderate weight.
2. Position the outer thighs against the pads with your knees initially together.
3. Engage your core and press your legs outward in a smooth motion.
4. Pause for a second, then bring your legs back together gently.
Pro Tip:
Since the abductor muscles are smaller, opt for lighter weights and higher reps (up to 15-20). This approach allows you to really feel the burn without straining too heavily.
