The Best Exercises for Your Butt Type


Hourglass, apple, pear – you’ve probably read a lot about the different body shapes. But, what about the different butt shapes?

The truth is, just as there are different body types, there are also different butt types – heart, square, circle and triangle. So, why are all butt-firming workouts the same?!

It’s only logical to assume that the heart-butt exercises should differ from the square-butt ones. Many fitness instructors also agree on this.

If you’ve been trying to shape your butt and all your efforts have given no desired results, it’s probably because you haven’t been doing the exercises suitable for your butt type.

The Best Exercises for Your Butt Type

To get the butt you want, first determine your butt type. You can easily do this by putting on a pair of tights and taking a photo of the lower part of your body. Take a full and a side photo of your body; these photos will not only help you to define your butt type, but also to monitor the changes on your butt.

SQUARE or H-shape

The square butt type has more volume in the upper part which gradually reduces in the lower part. It’s normally accompanied by more fat in the ‘love handle’ area, also known as ‘muffin top.’ This shape is normally the result of more prominent or higher hip bones.

The workout for this particular butt type should target the middle gluteal muscles – the lateral gluteal muscles situated on the outer surface of the pelvis, close to your waist. To also lose the belly, you need rotation. If you add rotation to your arm and leg workout, you also slim down your waist and abdomen. The video below gives detailed instructions on how to shape your butt, but also your waist, abs and lower back.

Do 3 sets of 12 reps on each leg.

CIRCLE or O-shape

The O-shaped butt type is quite perky and full when viewed from the side. The fat here is distributed around the cheeks of the butt. As volume is not the issue with this butt type, the only thing you need to do is tone your gluteal muscles, which you can achieve by targeting all of them. That’s how you’ll get the desired butt shape. The best workout for this is a plié squat or Pilates.

Do 3 sets of 10-12 reps on each leg.

HEART or A-shape

This butt type has enough volume in the part of the gluteus maximus, which is a result from fat distribution around the lower portion of the butt and thighs. It’s normally seen as the most feminine of all butt types. If you have this butt type, you should target your knee tendons and middle gluteal muscles in order to perk your butt up. The best workout for this includes lateral moves that shape the gluteus middle. You could also try leg exercises while sitting; these are extremely beneficial as they tone your thighs, or where your legs join the buttocks.

Do 3 sets of 10-12 reps on each leg.

TRIANGLE or V-shape

If you have the V-shaped butt, you should target the gluteus maximus most because it’s this muscle that needs volume and toning. Focus your workout on your thighs and make sure it includes a lot of movement in order to tighten this muscle, which is normally loose in this butt type.

According to fitness experts, the most effective workout for this is squats or weight lifting with legs.

Reference: Better Butt Challenge