With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
Not everyone is lucky enough to be born with the perfect derrière. Drooping, flat or sagging butts have us desperate to find ways to make our butts look better.
The gym gals strive for a toned, athletic posterior, while the Insta influencers might lean towards a more voluptuous and curvy bottom. Even the ones who aren’t particularly chasing the latest booty trend have their own unique preferences. It’s not all about size, though. Some prefer a rounded, peach-like silhouette, and others might lean towards a more square or V-shaped form.
Understanding your bum type is essential, not just for vanity’s sake, but for your comfort too. It can help you find the right workout routine to tone and shape your rear, select the most flattering wardrobe, and even choose underwear that complements your shape, reduces chafing, and boosts your confidence.
Here’s everything you need to know about the different types of butts and how to identify yours.
The different types of booty shapes are; Round, Heart-shaped, Square, V-shaped, Upside Down “V”, A-line, and Long. Let’s look at each one of them in detail, with specific tips for identifying which category your butt belongs to.
The round butt is the most desired shape that many women strive for. Also known as the bubble butt, this type of bum is full and rounded in shape with a considerable amount of volume. It tends to have a narrow waist, wide hips, and fuller thighs.
Visually, this butt type is most similar to a peach, with a curved bottom and lateral bulges that create the appearance of a lifted derrière.
Here are some pointers to help you identify a round or bubble butt:
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Similar to the round butt, the heart-shaped butt also has a narrow waist and curvy hips. However, it differs in the shape of the buttocks. This type of butt is narrower on top and fuller towards the bottom, resembling an upside-down heart.
Here’s how you can identify a heart-shaped butt:
The square butt is more angular in shape compared to the previous two types. The buttocks’ width and hip measurements are similar, giving it a flatter appearance with less curvature.
It usually appears when one has a slightly higher body fat percentage, which results in an equal distribution of fat throughout the buttocks area.
Identifying features:
The V-shaped butt has a smaller waist compared to the hips, with more volume at the top part of the buttocks and less at the bottom. This type of butt is usually seen in women with broader shoulders or those who are naturally slimmer on their bottom half.
Here’s how you can spot a V-shaped butt:
The upside-down “V” butt is the inverted version of the previous type. The hips and waist measurements are similar, but this time there is more volume towards the bottom of the buttocks, giving it a triangular shape.
Identifying features:
The A-line butt is a lesser-known type but still worth mentioning. This type of butt has wider hips and thighs compared to other parts of the body, giving it an A-like appearance.
Usually, people with this type of butt tend to have wider hips than their shoulders, making the lower body look more prominent.
Identifying features:
As the name suggests, the long butt is an elongated version of other types. It’s usually flat and lacks volume compared to other shapes but has longer buttocks.
This type of butt is most common in people with a taller and thinner body frame.
Identifying features:
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Your genetics play a significant role in determining your butt type. The shape and size of your buttocks are predetermined by the distribution of muscle, fat, and connective tissue in that area (1).
For example, certain ethnicities tend to have specific butt types, such as the round or bubble butt being more common in Latin and African descent. Conversely, the square butt is more typical in Asian descent.
Other factors that can affect your butt type include:
Your pelvis is responsible for supporting your body’s weight and connecting the upper body to the lower body. The width of your hips and the shape of your pelvis can influence the appearance of your butt.
The gluteal muscles, specifically the gluteus maximus, are responsible for shaping and defining the buttocks. People with a higher percentage of muscle mass in this area tend to have a more defined and perky butt.
As mentioned earlier, body fat distribution can also play a role in determining your butt type. People with a higher percentage of body fat distributed into the buttocks are more likely to have a rounder and fuller bum.
Hormonal imbalances or changes, such as during pregnancy or menopause, can affect the shape and size of your butt. You may find that your butt changes shape and size as you go through significant hormonal shifts in your life.
What, and how much you eat can significantly impact your body’s fat distribution, which includes the buttocks. A high-calorie diet causes weight gain, and your body will store excess fat in different areas, including the buttocks.
The type of exercise you do can also contribute to different butt shapes. For example, strength training and targeted glute exercises can help build and shape your buttocks, resulting in a rounder or heart-shaped butt. Also, cardio exercises such as running can help you achieve a more muscular and toned butt.
Yes, it is entirely normal for one butt cheek to be bigger than the other. Just like how our faces are not perfectly symmetrical, the same goes for our buttocks.
Asymmetry in the buttocks can be caused by a difference in muscle mass or fat distribution between each side. It could also be due to factors such as posture or pelvic tilt.
In most cases, this asymmetry is not noticeable, but if it bothers you, you can try targeted single-leg exercises to build muscle in the smaller side and achieve a more balanced appearance.
A lumpy butt is usually a result of cellulite, which is caused by the buildup of fat deposits under the skin. Cellulite can appear as dimples or bumps on the buttocks, thighs, and hips (2).
Cellulite is not a health concern and affects people of all body types. It doesn’t “hurt” or cause any physical discomfort, but it can make some people feel self-conscious about their bodies.
There are a number of causes for cellulite, including:
While there is no surefire way to get rid of cellulite, maintaining a healthy diet and exercise routine can help improve its appearance. Additionally, certain treatments such as massage, dry brushing, and topical creams may also help reduce its appearance.
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The glutes (gluteus maximus, medius, and minimus) are the main muscles responsible for shaping the buttocks. These muscles work together to help us move our legs and hips and maintain our posture (5).
The gluteus maximus is the largest of the three gluteal muscles and gives shape to the backside. It originates from the sacrum and inserts into the femur (thigh bone). The gluteus medius and minimus are located on the sides of the hip and help with stabilizing movements.
The glutes muscles can vary in shape and size, depending on genetics, exercise habits, and body fat percentage. Regular strength training exercises that target these muscles can help improve their appearance and give you a more defined butt.
Exercises, especially those that target the glutes, are essential for achieving a toned and shapely butt. Here are six exercises you can incorporate into your workout routine to help shape your buttocks (4):
Squats are a compound exercise; they work multiple muscle groups, including the glutes. They are great buttocks exercises. Barbell squats can target both the front and back muscles of your legs and butt.
You’re doing this exercise right if you feel tension in your thighs, hips, and glutes while doing the squat. Your legs should be hip-width apart, and your feet parallel to each other. The weight of the barbell should be supported by your shoulders, not your neck when doing a back squat.
To execute a back squat:
To execute a front squat:
Deadlifts primarily work your hamstrings, but they also engage the glutes and lower back muscles. The Romanian deadlift specifically targets the glutes and hamstrings.
To execute a Romanian deadlift:
Walking lunges are a great exercise for targeting the glutes, while also working your quads and hamstrings. They introduce a “balance” element, which engages the core muscles as well.
To execute walking lunges:
Similar to lunges, Bulgarian split squats target the glutes and legs, but with more emphasis on the glutes. The single-leg aspect also adds a balance challenge.
You’ll know you’re doing this exercise right if you feel tension in your glutes, thighs, and core. To better engage your glutes, focus on pushing through your heel as you stand back up.
To execute Bulgarian split squats:
Glute bridges are a great exercise that isolates the glutes, helping to tone and shape them. This exercise also engages the core muscles and can help improve posture.
Unlike compound exercises, glute bridges isolate the glutes and should be performed with a slow and controlled movement.
To execute a glute bridge:
Read more: Beginner Workout for Lower Butt (Exercises, Sample Routine and More)
Kickbacks are a targeted exercise that engages the glutes, specifically the gluteus maximus. You’ll need resistance bands or ankle weights to perform this exercise.
To execute kickbacks:
A bubble butt is a popular term used to describe a round, lifted, and firm buttocks. It’s often associated with physical fitness and an attractive figure.
Find out more in our previous post: Bubble Butt Workout 101: Achieve Your Booty Goals with These Proven Exercises
You can lift and shape your butt by targeting the glute muscles through strength training exercises like squats, deadlifts, lunges, bridges, and kickbacks. Also, implementing a healthy diet and lifestyle can help reduce body fat and reveal toned muscles.
Getting a bigger bum can be challenging for some people, as it requires consistency and dedication in both exercise and diet. It also depends on individual factors such as genetics and body composition. However, with proper training and nutrition, anyone can achieve their desired results over time.
Squats mainly shape and tone the glute muscles (6), making them appear firmer and larger. However, genetics also play a role in the size of your butt.
The key to getting a bigger bum with squats is to increase weight and intensity gradually as you progress. A protein-rich diet can also help support muscle growth (3).
If you do 100 squats a day, you’ll likely see an improvement in your glute strength and endurance, leading to a firmer and more toned appearance.
However, it’s important to gradually increase the number of squats you do over time rather than rush to achieve a number overnight. It’s also essential to have rest days and proper nutrition for muscle recovery and growth.
Ultimately, there is no “perfect” or “ideal” butt shape. What’s important is embracing your body and being confident in your own skin, regardless of your butt type. Furthermore, maintaining a healthy lifestyle through diet and exercise can also improve the appearance of your buttocks, regardless of its shape.
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