The most wonderful thing about the human body is that we’re all unique in some form or another. While some people may find their unique features beautiful, others may not, which leads to insecurity with said features.
As big butts have been trendy for some years now, the size and shape of the buttocks is something most people are paying more attention to. According to a study published in late 2023, the most common butt shapes resemble the letters ‘V’, ‘H’ (square), ‘O’ (round), and ‘A’ (1).
Unlike other butt shapes, specifically compared to the ‘A’ shape, V-shaped glutes are not that voluminous, which is a concern for many of its owners. They are eager to have a rounder and more defined shape or, in other words, turn the ‘V’ upside down.
If you have this glute shape and are looking for a way to change or fix it, read on to learn about the best V-shaped buttocks exercises that may help you increase volume in the lacking areas.
According to research, the shape of your glutes is determined by your (2, 3)
Of these four factors, three are determined by your genetics, so there’s little to nothing that you can do to change them. However, the shape and size of the gluteus maximus muscle are fortunately not wholly dependent on genetics. It’s something that you can manipulate, specifically through exercise, and it may help you change the look and shape of your V-shaped glutes.
Tips and tricks on how to gain weight in buttocks and thighs.
Yes, you can improve the shape of your buttocks in several ways.
If you’re wondering how to shape your buttocks fast, surgery may be your answer. Procedures such as the butt lift, which is done through fat grafting or even through silicone implants, have become very common as a part of the population hopes to enhance buttocks size and change glute shape to align with individual preferences (4, 5).
The downside of this is that this procedure is very expensive with a long recovery time and researchers warn that the butt lift has the highest mortality rate of any aesthetic surgical procedure (6).
If you’re not willing to go under the knife, be it due to the cost or simply because you aren’t willing to go through the pain or risk mortality, then V-shaped buttocks exercises are what you need.
These are some easy-to-do v-shaped buttocks exercises for at-home or gym use:
When it comes to growing your glutes, squat depth plays a paramount role. The deeper you squat, the more you flex your butt, which makes it work more than the quads. In a deep squat, you go lower than a 90-degree angle.
However, squatting deep isn’t the hardest part of the exercise. The trick here is to return to your starting position with a squeeze at the top. As a result, you need to be fit enough to perform this exercise, namely to have mobility and stability in your lower body to allow you to go from a deep squat to a standing position. Here’s how you can squat your way to the ideal butt:
It’s not necessary to go all the way down, especially if you’re a beginner. What’s more significant is maintaining the right form. If you squat deep but with a hunched back, your glute muscles won’t work to the fullest and you may end up injuring yourself.
Therefore, you must focus on doing the exercise correctly, even if you go below 90 degrees just for a few inches. No rush is needed here – you’ll get there eventually.
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Deep and full squats come with several advantages, including:
During a deep squat, you contract your hamstrings, quads, and calves, helping strengthen the muscles in your lower body and improving knee/ankle stability.
A squat is a functional movement and being able to do one comfortably will help you in everyday tasks such as getting up from a chair or picking things up off the floor.
Read more: Do These Glute Isolation Exercises at Home and Fire up Your Glutes
Lunges are a compound exercise that engages multiple muscles at a time. They set your glutes on fire and burn your quadriceps, hamstrings, and calves. This exercise can also improve your balance, adding to your overall body stability, which may eventually lead to an improvement in your gait.
Therefore, by including this single exercise in your workout routine, you can achieve several goals. Lunges are valuable to those who want to get a perfect butt as they target the glutes – the biggest muscle group of your body.
During the exercise, the gluteus maximus will be heavily worked, which can ultimately increase the strength and size of this muscle. Accordingly, doing lunges regularly can help you grow the muscles in your bum.
However, lunges aren’t that easy to perform due to the complexity of the exercise. Wrong angles and loss of balance are the common challenges that are faced by numerous people, particularly those who are new to fitness. This is why it’s recommended that beginners do lunges slowly and in front of a mirror.
Here’s how the form of the classic lunge should look:
The name of this variation speaks for itself. Here, you do traditional lunges but without standing at one point. After stepping your right leg forward, you don’t reverse the move. Instead, you bring your left leg forward and then make another step with it.
These are the same as conventional lunges, the only difference being that you make a step back here.
Although lunges work your glutes without additional equipment, there are various ways you can maximize your muscle work. Here’s how:
You can simply take two dumbbells in your hands to add some additional resistance to this exercise. Adding weights will put even more pressure on your lower body, which could help you get a rounder butt.
In addition, dumbbell lunges can strengthen your core and contribute to your body’s stability. With weights, you may be less likely to sway from side to side. Similarly, dumbbell lunges can improve your form during squats, which is helpful for those with a V-shaped butt.
This is another variation of a lunge that can help you gain strength in your entire lower body. What you need to do is step forward onto the platform. The form is the same as for the classic lunge. The higher the platform is, the more difficult it will be to step up. If you don’t have a platform, you can substitute it with a bench or a chair.
As one of the classic butt-strengthening exercises, pointed butt raises are an integral part of any workout geared toward making a V-shaped butt rounder. The primary muscle that works during this exercise is the glutes, but the hamstrings and lower back are also activated.
It is considered a popular butt-strengthening exercise as the main focus is still on the gluteal muscles. Unlike the previous exercises, this one is performed on all fours. Therefore, you may need a mat to avoid hurting or grazing your knees. To execute pointed butt raises correctly, do the following:
Regarding modifications, you may try adding weights to challenge your muscles. For example, you may put a dumbbell on the back knee of your working leg. Another option is to use ankle weights. If you’re in the mood for a real challenge, do the raises in the plank position. Performing the exercise in the plank and concurrently adding weights is even more daring than any of the aforementioned variations.
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Fire hydrant is another exercise that requires a mat. As with pointed butt raises, fire hydrants engage the gluteal muscles, hamstrings, and core. So, get down on the floor and follow these steps:
You’re free to use ankle weights to make the exercise even harder. It’s also recommended to do fire hydrants after a set of multi-joint exercises, such as squats, as this is more of a body weight isolation exercise than a heavy compound exercise like a squat.
As fire hydrants require movement in the hip joint, they can sometimes be difficult for those who lack hip mobility. If you have such a problem, make a note of this and take a break. It could indicate that it would be beneficial to work on hip mobility exercises to improve your internal, external, abduction, and adduction movements of the hip.
Similarly, if you’re doing this exercise with weights and consequently feel pain, remove them and focus on perfect form without the weights.
Read more: Effective Upper Butt Workout: Make a Peachy Booty at Home
There’s no standard answer to this question. Lifting v-shaped buttocks via exercise works the same way as gaining muscle mass on any other part of the body. Results often take a few weeks to a few months to become visible, depending on your genetics, workout intensity, diet, and more.
You should analyze your eating habits, making sure your diet is balanced. Your muscles won’t grow unless you consume enough carbohydrates, fats, and proteins. Nutrition is significant for your musculoskeletal system and the entire body in general. Protein is responsible for the rebuilding of your muscles after an intense workout (7, 8, 9). Therefore, if you’re dreaming of having sexy buttocks, this nutrient should be a vital element of your meal plan. Products that are rich in protein include milk, lean meat, fish, eggs, beans, and soy. It’s possible to lift your butt without resorting to plastic surgery. Combining an appropriate nutritional plan with various forms of exercise can make a huge difference to your appearance. These workouts should focus on compound movements of both the lower and upper body. Exercises such as deadlifts and full squats with weights are ideal for the lower body, while pull-ups and push-ups are a great starting point for the upper body. However, in addition to aiming to build muscle, you should pay attention to your diet so you can shed body fat and gain muscle mass. It’s not possible to undergo such a drastic transformation in such a short amount of time. Improving the shape of your buttocks or your entire body requires a great deal of time and determination. You should focus more on finding a well-rounded workout plan and combining this with a healthy diet. With patience, consistency, and determination, you’ll see results before you know it! Yes, walking can reduce the size of your glutes. As mentioned above, one of the factors that determines butt size and shape is fat. Walking is a cardio workout and when it’s done consistently and intensely, physical activity of all kinds will lead to fat loss. So, yes, walking can reduce the buttocks through fat loss, but it does this to fat all over the body, not just on the bum (10, 11).Frequently Asked Questions
What else should I do besides physical exercises to grow my glutes?
What should I do if I have a flabby butt?
How can I turn a V-shaped butt into a round one in a week?
Does walking reduce the buttocks?
Remember that there’s no reason to shame yourself or others for having a V-shape because there’s nothing wrong with that. A lot of the size and shape of the body is down to genetics, which is something that can’t be changed.
However, if you feel uncomfortable in your body and feel like it doesn’t look the way you want it to, there are several ways to transform your body without resorting to surgery. For example, exercise can be an amazing tool to make changes. The above-listed V-shaped buttocks exercises are an excellent place to start.
Structuring these exercises into a well-balanced total body workout routine can make an enormous difference to your appearance. Add in a healthy diet with appropriate calorie intake and you can make incredible changes to your body in next to no time.
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