4 Types of Female Bu-ttocks and Effective Exercises for Each of Them


There are two groups of females: those concerned about their bust and those concerned with their bu-ttocks. Great rear ends are longed for from the heart and worked for in the gym, but it’s important to do that right.

Four major styles of female bu-ttocks exist square, round, heart-shaped, and V-shaped. Dr Jane Leonard, a professional GP and aesthetic, discusses how each of them is special and what that means to you.

1. Square shape

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If you have square-shaped bu-ttocks, fat is distributed across the upper part of the glutes and heavier is the bottom part. That’s why glutes need to be strengthened and follow a low-fat diet. This shape can also mean you are resistant to stress and have a stable immune system.

Leg raises


Lie on your side, stretch out in a straight line and don’t bring your legs outside the line. Raise the upper leg and keep the toes flexed until it is in a vertical position. Do 10 lift-ups per leg.



Use a high table, make sure the knees are at an angle of 90 degrees when bending them. When you have nothing to do with that, find yourself a staircase and use the second staircase. Place the left foot on the platform and lift up and hit the platform with the right toes, pushing into the heel (this is crucial). Place all of your weight on your stepping leg. You can either keep any extra weights in your hands or lunge when you place the foot back on the floor (or both) to add more strength.

Jumping squats


Classical squats with a twist to make them more challenging. Take a considerable effort to sit up as you come up from your squat. When you are at the highest point your heels can touch.

2. Round shape

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Men generally agree that this type of form attracts them the most because the body has “right” proportions, but it is not up to them to determine entirely. Women with this type of pelvis are often said to have an easier time to give birth.

The fat is contained in the upper part of the gluteal muscles in this shape and not on the sides as in the square shape.

Sumo squats


Stretch your legs wide and position your toes at an angle of 45 degrees. Squat to align with the floor before your thighs. Make sure that your knees are out to the sides and do not move past your toes (otherwise it would place too much pressure on them).



It is a growing exercise which can significantly impact your glutes. Lie on your back, spread your legs apart a little bit wider than the hip-width. Lift the pelvis up and pause for a minute in the elevated position (or as long as you can at the start, the time per day). You should place a weight of 10-15 lb on your pelvis, to make it more difficult.

Bulgarian split squat


Take a 5-10 lb dumbbell in each hand, bring back one leg, and rest your foot on a bench or on some form of the prop. Shift the weight to the front leg and squat, holding a straight back. Do 15 squats per knee.

3. Heart shape

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The shape of the heart is a feature of a body formed in an hourglass, it is also a very desirable type. It is the most full at the edges, and it gets lower to the waistline.

The bad news is that the gluteal muscles in this form are highly likely to start weakening as you get older. But you have to carry them out regularly.

Dumbbell side bend


Stand up, set your feet a little wider than your shoulders and carry a dumbbell 5-10 lb. Bend to the left and then to the right, with each bend raising the opposite neck.

Explosive lunges


Stand straight with your feet and bring your hands together at the elbows, bent before you. Lunge forward, then hop up swapping legs as you leap and land in a forward lunge with the other leg on the floor. Do so with both feet while coming off the floor. Make sure your palms are clenched in front of your mouth.

Mountain climbers


Place your hands right under your shoulders and your feet close together on the floor in a plank stance. Bring the weight in your arms, continue to “run” or “climb,” the quicker the better. Instead, raise the legs to the chest and go back to the original location. Eventually, if you still have the strength left, pause in the place of the plank.

4. V-shape

This form is partially responsible for the oestrogen hormone and its levels. After menopause, oestrogen starts to decrease and causes fat accumulation to transfer to other parts of the body, particularly the waistline. As a result, your bu-ttocks can start losing volume but it’s not that difficult to buy them back up.

Deep squats


Sit in front of a large mirror to do the workout properly. Stand facing the mirror with your hand facing it. Set the legs apart a little bit less than the hip-width. Squat as if you were trying to get up behind you on a throne. Hold the shins straight, strong knees and straight back too.

Lunges on the move


When you don’t have a wide space or corridor, it’s better to do the exercise outside where you can walk a long way. For the pelvis take big measures lunging as low as possible. Then get up from this position slowly, and take the next broad move. Keep repeating, and keeping a dumbbell or a weight in each hand, for an extra challenge.

Pop squats


Put your legs apart, wider than your arms. Start squatting and jumping (not too high) when you get out of your squat and hit the floor with one hand while you’re down. Always make sure you don’t hold the oxygen.

Russians have a saying that says, “Great should be a good person.” The reasoning behind this is, “the greater the guy, the better he is! “We believe a good person should be fit, safe and completely equipped with knowledge of how to better their body should they so wish. Have a look at the “How to shape your bu-tt test” for more exercises and tips. Which type are you? So if you did, please share how you managed to fix it!

Credit: Ekaterina Gapanovich