Achieving a v-shaped butt—when the bottom is round and lifted, with a cleft between the two cheeks—is one of the most famous goals in fitness. The shape of your butt can tell a lot about how healthy you are and can also help improve your confidence. So, what butt shape do you have now, and what can you do to change it?
What Butt Shape Have You Got Now
Your butt shape is primarily determined by genetics, so finding out exactly what kind of butt shape you have now is essential for understanding what you need to work on. Generally speaking, there are three types of butt shapes: round (also known as Apple butt shape), square (or Rectangle butt shape), and v-shaped (or Heart-shaped butt). To find out which one you have, look at yourself in the mirror and assess your bottom’s size, shape, and overall contour.
What Can I Do to Change My Butt Shape
The most effective way of changing your butt shape is through targeted exercise. This means focusing on specific movements that target the glutes or butt muscles. Some of the most common exercises for achieving a v shaped butt include barbell hip thrusts, the glute bridge, deadlifts, deep squats, lunges, and fire hydrants. By performing these exercises regularly, you can strengthen and shape your glutes to create a v-shaped butt.
Barbell Hip Thrusts
This exercise involves sitting on the floor with your back against a bench and a barbell across your hips. Then, thrust upwards until your hips align with your shoulders before slowly controlling the descent back to the starting position. This exercise strengthens and lifts your glutes to create a v-shaped butt.
Kas Glute Bridge
This exercise involves lying on your back with your feet flat on the floor and your knees bent. Then, lift your hips off the ground until they align with your thighs and shoulders before slowly controlling the descent back to the starting position. This exercise strengthens and lifts your glutes to create a v-shaped butt.
DeadLifts
This exercise involves standing with feet shoulder-width apart, holding a barbell in front of you with hands at shoulder level. From here, you bend your hips backward and lower the barbell towards your toes. Then, you lift the barbell back to the standing position and squeeze your glutes at the top of the movement before slowly lowering back to starting job. This exercise works to strengthen and lift your glutes for a v-shaped butt.
Deep Squats
This exercise involves standing with feet shoulder-width apart, then slowly lowering your body down towards the floor while maintaining a straight back. Then, you press through your heels to stand up and squeeze your glutes at the top of the movement before slowly lowering back to starting position. This exercise works to strengthen and lift your glutes for a v-shaped butt.
Lunges
This exercise involves standing with feet shoulder-width apart, then taking a big step forward with one leg. Then, you lower your body until both knees are bent at a 90-degree angle before pressing through the heel to return to starting position. This exercise works to strengthen and lift your glutes for a v-shaped butt.
Fire Hydrants
This exercise involves starting on all fours with hands and knees shoulder width apart. Then, you lift one leg to the side until it is parallel with the ground before slowly lowering back to the starting position. This exercise works to strengthen and lift your glutes for a v-shaped butt.
Bulgarian split squats
Bulgarian split squats are an effective way to shape your butt for a v-shaped look. To do this exercise, stand with one foot on a bench behind you and the other flat on the floor. Slowly lower yourself until your back knee is almost touching the ground. Then push up through your front heel to return to standing again. Repeat this motion 10-15 times for each leg.
Reverse lunge
Reverse lunges are great for sculpting the v-shape of your butt too. To perform this exercise, stand with both feet together and step one foot back behind you. Bend your front knee to lower yourself down, and then push back up to standing. As you come up, squeeze your glutes to really work the muscles in your butt. Repeat this motion 10-15 times for each leg.
Dumbbell deadlifts
Dumbbell deadlifts are a great way to target the v-shape of your butt. Stand with your feet about hip-width apart, and hold a dumbbell in each hand at arm’s length in front of you. Bend at the waist to lower the weights towards the floor until you feel a stretch in your hamstrings, then return to standing position. As you lift yourself back up, squeeze your glutes for maximum v-shape shaping.
Kettlebell swing
Kettlebell swings are another great way to target your butt muscles and create a v-shaped look. Hold a kettlebell with both hands in front of you, and hinge at the hips to lower it between your legs. Once you feel a stretch in your hamstrings, use the momentum to swing the kettlebell up and forward so that it is at chest height. As you do this, squeeze your glutes for maximum v-shape shaping.
Tone Your Tush With Cardio
Don’t forget about cardio when trying to get a v-shaped butt. High intensity interval training (HIIT) is great for targeting your glutes and burning fat, which will help create the v-shape you are looking for. Include HIIT in your workout routine at least twice per week to really see results.
Can You Shift Your Shape
Getting a v-shaped butt is possible with the right combination of weight training and cardio exercises. Incorporating Bulgarian split squats, reverse lunges, dumbbell deadlifts, and kettlebell swings into your routine will help target the muscles in your glutes to create that v-shape. Adding HIIT to your workouts will also help burn fat and enhance your v-shape. With dedication and consistency, you can shift your shape to get the v-shaped butt of your dreams!
The Bottom Line
Focusing on specific exercises can shape and strengthen your butt to create a v-shaped butt. These exercises include barbell hip thrusts, glute bridges, deadlifts, deep squats, lunges, and fire hydrants. Adding these exercises into your routine regularly is critical for achieving a v-shaped butt.
By following these exercises, you can achieve the desired v-shape for your butt and rock that look you want to show off! Good luck!
