Each and every butt is totally different.
What makes them round, firm, or bigger is totally different. Not every butt workout is going to produce the exact same results as seen on someone else.
There are four basic types of butts. Luckily, there are certain exercises out there specifically for your butt type!
But, first, what's your butt type?
Image Source: Babble
Here are the four basic butt shapes:
- "V" Shape
Now that you have figured out your butt shape, here are some great exercises to target your specific issue, according to your shape: If you have a Square butt, do Glute Kickbacks:
- Get into a quadruped position with all four limbs on the floor.
- Your hands should be lined up directly under your shoulders and your knees should be directly under your hips.
- While keeping your knee bent, lift up one knee off the floor and drive your leg up toward the ceiling until your thighs become aligned with your torso.
- Lower your knee back toward the floor, and immediately move onto the next repetition.
- Perform all repetitions on one leg before switching to the opposite leg.
If you have a V-Shape butt, do Romanian Deadlifts:
- Stand upright and hold a barbell in front of your body at thigh height.
- Place a slight bend in your knees, maintain a flat back, bend at the waist, and slowly slide the weight along the front of your legs until it reaches your shins.
- Hold the stretch for 1s, powerfully contract your butt, and accelerate back up to starting position.
If you have a Round butt, do Stability Ball Curls:
- Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
- Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the intensity by completing each curl with one leg
If you have a Heart butt, do Side Lunges:
- Stand with your feet set about twice shoulder width apart, your feet facing straight ahead.
- Clasp your hands in front your chest.
- Shift your weight over to your right leg as you push your hips backward and lower your body by dropping your hips and bending your knees.
- Your lower right leg should remain nearly perpendicular to the floor.
- Your left foot should remain flat on the floor.
- Without raising yourself back up to a standing position, reverse the movement to the left. Alternate back and forth.
If you have a Flat butt, do Single Legged Glute Bridges:
- Lie on your back with your knees bent so that your feet are flat on the ground.
- Press up through the feet to go into a “bridge” so that your bodyweight rests in your feet and shoulders.
- While in this position, extend one leg completely before placing it back down on the floor while lowering your body from the bridge.
- Alternate which leg extends each time you go up into the bridge.
- The backs of thighs (hamstrings) and glutes are the main targets during the bridge, while you will feel the leg extension in your quadriceps.
If you have a Droopy butt, do Lunges:
- Stand up straight, with your legs hip-width apart. Place your hands on your hips. Flex your abdominal muscles inward and upward.
- Step forward with your right foot approximately 2 or 3 feet (0.6 to 0.9m). The taller you are, the further you will need to step forward. Keep your back straight as your body moves forward.
- Lift your left foot up slightly, so that the toe is in contact with the floor, but your heel is not.
- Bend both of your knees at the same time. The aim is to make both of your knees stop at a 90 degree angle. Make sure your right knee does not go over your toe line.
- Pause in this position for 1 to 5 seconds. Stopping your forward momentum will help you to put more effort into rising from the lunge.
- Push off of your right heel to rise. Return your right leg to its starting position.
- Repeat with the left leg.
If you have a Small butt, do Goblet Squats:
- Stand upright and hold a dumbbell/kettlebell with two hands so that it’s in line with your collarbone. Keep it at this height throughout the movement to simultaneously hit the shoulders, biceps, and triceps, while maintaining strong posture.
- With your chest puffed out and your abs tight, slowly drop down until your quads are BELOW parallel, hold .5s, and explode upwards through your glutes. Ascend through your heels, not your toes.
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