How To Turn V Shaped Glutes In To Round Glutes

AKA How To Get A Chimera Butt

A round "chimera" shaped pair of glutes or a heart-shaped bum is a pretty common goal for a lot of women.

However, we are all born with different glute genetics that will largely command what glute shape you lot accept.

I strongly propose y'all check out my wildly popular mail on How Your Genetics Shapes Your Glutes later you read this.

There are at least 4 widely recognised butt shapes, which are round, heart, foursquare, and inverted V-shaped.

A V-shaped booty lacks book, and it's this lack of size and shape that bothers most people.  It is as well more common in underweight and older women as they lose muscle and fat distribution shifts with age from the hips to the belly.

If you are a naturally skinny woman, I suggest you bank check out this article on how to build muscle for skinny women.

If you lot are reading this then you may accept a V-shaped bum, and then let's dove straight into how we can turn that V-shaped booty into a rounder peachier fix of glutes.

What we need is to add mass to that donkey, and nosotros do that by focusing our v-shaped glute training on the gluteus maximus and eating a lot of practiced food.

inverted trapezoid bum, v shaped bum, triangle butt

Glute Building Nutrition

There is no signal in looking at the exercises that build and shape round glutes if nosotros don't gear up your nutrition first.

Cheque out this article I wrote all about glute building nutrition.

Nosotros need calories and protein to build those glute muscles, so to change your 5 shaped glutes to round glutes we need to eat.

I've got a brilliant and handy CALORIE CALCULATOR on my website that will requite you custom calorie targets, advice on macro splits and advice on either edifice muscle or burning fatty, make sure you check it out .

Your Primary Goal

You demand to spend some time in a calorie surplus with a loftier protein nutrition in order to build your glutes. ( you can become this from the figurer ).

I recommend training your glutes 3-4x a week for a minimum of 3 months to meet any existent modify in glute shape and size.  But in all honesty, a nifty bum can take years (not a week) of consequent work and effort.

Remember if yous don't eat you won't grow and your glute shape won't modify. Yous need to progressively overload your training in society to grow. I recommend this article on Progressive Overload and why it'south essential for booty growth.

This is not a fourth dimension to focus on fat loss, this is about growing.  Your glute shape will change much more than if you focus on growing and not shrinking.  If fat loss is needed, that comes later.

Lift weights,

Keep it heavy,

Increase your forcefulness levels (retrieve progressive overload).

Cardio will not build your glutes and so terminate doing kickbacks on the stairmaster!!!

Exercises For V Shaped Glutes

To grow your glutes, you should train all the glute muscle from all angles, but with V shaped glutes we desire more focus on the gluteus maximus - the large one!

Your Become To lifts volition e'er exist your priority, no matter what you want your glutes to look similar these are your bread and butter:

Hip Thrusts - Barbell, banded, foot elevated, motorcar, unmarried leg.

Glute Bridges - Kas Glute Span, Barbell, banded, single leg.

Deadlifts - Sumo,Conventional, Romanaian.

Squats - Back, Front, Sumo, Goblet, Split.

Lunges - Static, Deficit, Walking.

Abductions - Automobile, Burn hydrants, Cable, German etc.

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Exercises for the Glute Max

A strong gluteus max gives the glutes their size and volume  it too provides protection from chronic back pain by balancing out the forces from the front of the hips and abs. Therefore, exercises that build them are very important for everyday health and pain free living, not just a circular shaped bum.

The gluteus max is the largest muscle by volume in the homo body and makes up most all of what yous consider your bum, then it can have a considerable amount of grooming volume and intensity.

Cheque out this post that will teach you every matter you need to know about glute muscles.

To really grow your glutes we need exercises that striking all the major leg and glute muscles through a full range of motion and movements.

Right out of the gate we demand -

Barbell Hip Thrusts

They are a staple of any expert glute training programme but are especially of import for people with v shaped butts looking to add size.  The hip thrust and it'southward variations are responsible for all those big, juicy booties you lot run into every day on social media.

Now is not the time to be timid, get comfy with a large barbell and heavy weights - my customer Emily has managed a 200kg hip thrust in 2020.

I recommend using a variety of rep ranges and tempos on hip thrusts for maximum growth potential.

For example if you train glutes 3X per week I would do the following.

Monday - Heavy Weight/Low reps e.grand. v Sets of 4-6 reps.

Wednesday - Low-cal Weight/ High Reps eastward.yard. 4 Sets of 15-20 reps.

Friday - Moderate Weight/ Moderate Reps with Pauses e.thou. 3-v Sets of 10-12 Reps with ii-5 2d pauses similar the video above.

Kas Glute Bridge

They are again a staple for many of my clients yet information technology'due south not a well know practice (simply information technology'due south becoming popular). The Kas Glute Bridge uses a small range of motion and a tiresome, controlled tempo to focus purely on maximum terminate range glute contractions with little to no hamstring or quads involved.

Definitely give this a go!!

DeadLifts

The male monarch/Queen of all power moves and a staple for developing glutes and legs.  The three major muscle groups hit past the deadlift are those constitute in the hip, lower back and knees. These include the quadriceps, the hamstrings and of grade the gluteus maximus.

Deadlifts tin can be difficult to master and are prone to ego lifting and terrible form (run into any bro in your gym 😂) If in doubtfulness, play it safety with a lower load or rent a personal trainer ✅

Conventional Deadlift

The Romanian deadlift variation is maybe the best hamstring developer you can do and it hits the glute max intensely.  It should be a staple practice to lift and shape those V shaped glutes and make your bum rounder.  Once more it tin be difficult at first to go it right so get professional assist.

Other variations you may consider for v shaped glutes are:

  • Stiff Leg Deadlifts

  • Single Leg Deadlifts

  • Cable Pull throughs

  • Good Mornings

Squats

When it comes to growing your glutes squat depth plays an important function.

That existence said - Squats are not the glorified booty builder that people recall they are.  Squats primarily target the quadriceps, the glutes only assist the movement.

Squats are slap-up v shaped butt exercises merely you lot need to squat deep.

The deeper you squat, the more yous stretch the glutes.

And in a squat the glutes are doing their maximum work in the stretched position i.e. at the bottom of the squat.  So if you lot don't or tin can't squat deep then your glutes are not really getting much piece of work.

I'v written a detailed commodity on the reasons why many people struggle to squat with expert depth and how to gear up it, bank check it out if you want to squat properly.

Your go to squat will exist the back squat as long as you are capable and mobile enough to squat with weight, otherwise stick to lighter versions similar goblet squats.

Back Squats

The mac daddy of leg day exercises.  Guaranteed to abound your quads and good for the glutes too, just do it properly.  Easier said than done!  Squats have practice, mobility and skill, again consider getting a good coach who tin squat (THAT'S Primal!!! LOT'S OF PT'S SUCK AT SQUATS!!).

I'g a big fan of goblet squats every bit there are a ton of variations to play with.

You tin can likewise consider:

  • Heel elevated goblet squats

  • Heel elevated 'One and a Quarter' goblet squats (a customer favourite 🤮)

  • Banded goblet squats

  • Dumbbell between bench squats

  • Pulse goblet squats.

Bulgarian Divide Squats

Once described to me by a client every bit "absolute AID's"  The Bulgarian Split Squat is an 'absolute' killer.  To hitting the glutes more than I recommend leaning forward over the leg and getting as deep as possible.  Y'all may hate me while yous do them but you'll give thanks me subsequently.

Lunges

Lunges work every muscle in the legs, they crave balance, mobility and fifty-fifty grace to consummate properly.  When done well they volition fix your glutes on fire, challenge your quadriceps, hamstrings, calves and even better your balance and gait.

At that place are many variations of lunges, all of which are perfect for changing that five shaped butt in to a rounder butt. Lunges tin can target the glute max brilliantly as nosotros can get squeamish and deep (like squats).  This is really going to help make your glutes rounder and shift that flat bum.

Without question my favourite lunge variation is the deficit contrary lunge.  The deficit gives you extra depth to stretch the glutes (every bit thats where the glutes do the most work) and they will nail your quads; get ready to feel the fire.

Deficit Reverse Lunge

Walking Lunges

A great variation if you have space, these are challenging and tiring but highly constructive for leg and glute growth.

Other lunge variations to consider are:

  • Alternating lunges

  • Static lunges

  • Smith car lunges/Deficit Smith machine lunges

  • Side lunges/Frontwards lunges

  • Lunge and Squat combos

All the above exercises are your go to glute mass builders.  They are the standard, bones compound exercises that should make up whatever skilful glute and leg workout.

If you want a bigger, rounder bum so stick to these basics lifts.  Don't go sucked into all the crazy variations and social media influencer 🤮 workouts with booty bands etc.

Lift heavy

Lift Big

Swallow large

Allow's Round It Off

You ever desire to add some isolation and abduction piece of work to circular that booty and a v shaped butt is no exception. A few I recommend are the post-obit

Extra Range Side Lying Clams

Cable Kick Backs (Any variation)

Terminal Thoughts…..

This is by no ways an exhaustive list of exercises but they are fantastic options to add in to your glute workouts if you have V shaped glutes and you are looking to improve the size and shape to make them announced rounder.

But remember, you lot can't change your glutes completely. Your genetics gave you your glute shape, all nosotros tin can practice is try to enhance what you already take and larn to dearest what y'all got.

A finally remember that your glutes have a huge impact on performance and injury prevention. So if you are prone to injuries training your glutes is an absolute must.

Looking great, staying healthy, and having a strong booty will ameliorate your health and wellness non simply your appearance.

Thank you for reading

Aaron

If yous are looking to brand that alter, piece of work with a coach who understands and respects individuality and is trained to work with women and so you lot should

use for ONLINE COACHING HERE 👈👈

And Bank check out of a few of my clients glutes below and on Instagram @aaronschiavonesandc

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Hello, I'm Aaron Schiavone, owner of Listen Muscle Personal Training. Over the by 5+ years I accept helped women increase their self conviction, improve their relationship with nutrient, improve their wellness, become stronger, fitter and happier.