How To Turn V Shaped Glutes In to Round Glutes

A round «bubble» shape pair of glutes, also known as a heart-shaped tummy is a fairly common goal for a lot of women.

In reality, we’re all born with different genetics for glutes that will largely control what size of your glutes.

I strongly suggest that you check out my most popular post to learn How Your Genetics Shapes Your Glutes after you read this.

There are at minimum four most well-known butt forms, which are round, heart, square, and an inverted V-shaped.

The shape of the V is not very voluminous and it’s this deficiency of both size and appearance that is a major issue for many people. This is more frequent in women who are overweight and overweight as they lose muscle and the distribution of fat shifts from the pelvic region to the abdomen.

If you are a naturally skinny woman I would suggest checking out this article on ways to build muscle mass for skinny women.

If you are in this article, then you probably have a V-shaped tummy, so let’s look at the ways to transform the shape of the V into a rounder , more peachier set of glutes.

We need to enhance the strength of the ass to increase the strength of that ass.More Here At our site We do that by focusing our v-shaped glute training on the gluteus maxus and eating lots of good food.

Glute Building Nutrition

It’s not worth exploring exercises that form and shape around glutes in the absence of a change to your diet first.

Find out about this article I made about glute forming nutrition.

Protein and calories are required to build those glute muscles in order to transform your small glutes in a V shape to round glutes, you must eat.

I’ve got a brilliant and practical CALORIE CALCULATOR available on my site. It’s designed to give specific calorie targets, advice on macro splits and tips on building muscle or burning fat, make sure you have a look.

Your primary goal

You must spend the majority of your time in a surplus by following a high protein diet in order to build your glutes.

I suggest that you train your glutes at least 3-4 times per week for a minimum of three months to see any real transformation in glute shape or size. But in all honesty it can require years (not an entire week) of hard work and effort.

Remember if you don’t eat you won’t grow as your glute’s shape will not change. It’s important to gradually overload your training in order for your body to expand. This article is a must read on Progressive Overload and why it’s crucial to booty growth.

It’s not the best time to be focused on losing fat. This is about the process of growing. The shape of your thighs will change significantly more if you focus on growing and not shrinking. If you need to lose fat the process will be completed after.

Lift weights,

Be sure to keep it heavy.

Enhance your strength levels (remember gradual overload).

Cardio will not build your glutes. So stop doing kickbacks when you are on the stairs!! !

Exercises For V Shaped Glutes

To build your glutes, it is essential to strengthen all glute muscle from all angles however, with V-shaped glutes, we should focus more on the gluteus maximus , the largest one!

Your Go To lifts will always be a top priority regardless of what you would like your glutes appear like. they are the bread and butter.

Hip Thrusts – Barbell, banded feet elevated Machine one leg.

Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.

Deadlifts – Sumo Conventional Romanian.

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

Lunges – Static, Deficit, Walking.

Abductions – Machine, Fire hydrants, Cable, German etc.

Exercises to improve the Glute Max

A strong gluteus maximus gives the glutes the size and strength. It also provides relief from back pain through balancing the pressures on the front hips and the abs. Thus, the exercises that strengthen them are extremely important for everyday health and pain free living. It’s not just about one with a round shape bum.

The gluteus maximal is the largest muscle mass in the human body . It’s the muscle that makes up almost all of what you consider your bum, consequently it requires quite a bit of training volume and intensity.

To really grow your glutes you need to do exercises that target the entire leg and glute muscles via all motions and movements.

Right out of the gate we’ll require –

Barbell Hip Thrusts

They are an essential part of the best glute fitness programme, but are more important for people with v shaped muscles looking to increase size. The hip thrust and its variations are responsible for all those large, juicy booties we see every day in social media.

Now is not a time to be shy. Get comfortable with a massive barbell and weights that are heavy – my client Emily is able to do with a hip thrust of 200kg in 2020.

I suggest using diverse rep ranges and tempos for hip thrusts to get the most growth potential.

For example , if I were to say you train glutes three times per week, I should do the following.

Monday – Low reps/Heavy Weight e.g. 5 Sets of 4-6 reps.

Wednesday at a light weight/high Reps e.g. 4 Sets of 15-20 reps.

Friday Moderate Weight/ Moderate Reps with Pauses e.g. 3 sets of 10-12 Reps with 2-5 Second pauses similar to the video above.

Kas Glute Bridge

They’re again a go-to for many of my clients yet it’s not very well-known (but it’s gaining popularity). Kas Glute Bridge Kas Glute Bridge uses a limited range of motion and an uncontrolled, slow pace to concentrate solely on maximal stretch of the glutes at the end of the range with minimal or no hamstrings or quads involved.

Make sure to give this a try! !


The king/queen of all power moves . It is an essential component for developing glutes and legs. The three major muscle groups hit by the deadlift are located in the lower back, the hip and knees. These include the quadriceps, the hamstrings as well as the gluteus maximus.

Deadlifts can be a challenge to master . They are also prone to ego lifting and terrible form (see the bros at training at your place ) If you are unsure try to be safe by using less weight or hire an individual trainer.

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