The round “bubble” with a shaped pair of glutes or a heart-shaped stomach is a popular goal for women.
However, we’re all born with different glute genetics that determine what form of glutes you have.
I strongly suggest you check out my extremely popular post of How Your Genetics Shapes Your Glutes after reading this.
There are at minimum four commonly recognized butt shapes that are heart, round and square. They also have an inverted V-shaped.
The shape of a V booty doesn’t provide enough volume and it’s the lack of volume and shape that affects the majority of people. It’s also more frequent in underweight and older women because they lose muscle. The fat distribution shifts with age from the hips to the abdomen.
If you are naturally thin I recommend you check the following article about how to build muscle mass for skinny women.
If you’re looking at this, then you could have a V-shaped stomach, then let’s dive right into the ways to transform this booty shape to a peachier round set of glutes.
We need to bring more weight to that abs and do this by making sure that we focus our glute training on the gluteus maximus as well as having a good amount of food.Read about https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks At website
Glute Building Nutrition
It’s pointless trying to figure out exercises that form and shape around glutes if we don’t fix your nutrition first.
Check out this blog post I wrote all about glute building nutrition.
We need calories and protein to build the glute muscles, so to change your flat glutes that look like vs. glutes, it is important to consume.
I’ve got a wonderful and convenient CALORIE CALCULATOR at my site. It’s going to give the user calorie targets that can be customized and advice on macro splits and guidance on either building muscles or burning fat, ensure you explore it.
Your primary goal
You must spend at least a few hours in a surplus through a high protein diet to increase your glutes.
I suggest that you train your glutes 3-4x a week for a minimum of three months before you see any changes in glute form and size. In all truth good bums require many years (not a week) of constant work and efforts.
Be aware that if your diet isn’t balanced, you will not grow as your glute’s shape will not change. You must gradually increase the intensity of your training to develop. This article is a must read on Progressive Overload and why it’s vital for the growth of your booty.
This isn’t the ideal moment to concentrate on losing weight, this is about increasing. Your body’s shape is likely to change much more if you insist on growing, not shrinking. If fat loss is necessary the process will be completed after.
Lift weights,
Stay heavy,
Enhance your strength levels (remember progressive overload).
Cardio does not strengthen your glutes. So stop doing Kickbacks on the stairmaster!! !
Exercises For V Shaped Glutes
For a bigger glute, you must train the entire glute muscles from different angles but with V-shaped glutes, you should concentrate more on the gluteus maximus – the one with the most power!
Your go-to lifts will always be your top priority, regardless of what you’d like your glutes to appear like. This is your bread and butter:
Hip Thrusts – Barbell, banded the foot up machine single leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts: Sumo, Conventional Romanian.
Squats The sequence of squats is Back, Front, Sumo, Goblet, Split.
Lunges – Static, Deficit, Walking.
Abductions – Machine, Fire hydrants, Cable, German etc.
Exercises for the Glute Max
A strong gluteus max gives the glutes their strength and volume . It also provides the back with a healthy and stable posture through balancing the pressures to the front hips and abs. So, exercises that build them are extremely important for everyday wellness and pain-free existence, not just for the shape of your bum.
The gluteus maximus is the largest of the muscles in the human body . It takes almost all the muscles is considered your bum therefore it requires an enormous amount of training amount and intensity.
To really grow your glutes we must do exercises that work all of the major leg and glute muscle groups with an entire range of motion and movements.
Straight out of the box we need –
Barbell Hip Thrusts
They’re an integral part of any good glute training regimen, but they’re especially beneficial for people with v shaped butts and who wish to bulk up their. The hip thrust and it’s variations are the reason behind all those big, juicy and bulky booties that you see when you scroll through the social channels.
Now is not a time to be shy. Get comfortable using a big barbell, and some heavy weights. my client Emily has been able to achieve 100kg hip thrust in 2020.
I suggest using multiple rep ranges or tempos hip thrusts to get the most growth potential.
If for instance you train glutes on a daily basis, I would suggest the following.
Monday – High Weight/Low reps e.g. 5 Sets of 4-6 reps.
Wednesday at a light weight/high Reps e.g. 4 sets of 10-15 reps.
Friday – Moderate Weight/ Moderate Residuals with Pauses e.g. 5 sets of 10-12 Reps with 2-5 Second pauses like the video below.
Kas Glute Bridge
They’re back as a standard for my clients, yet it’s hardly very well-known (but it’s increasing in popularity). This Kas Glute Bridge uses a small range of motion and a slow, controlled tempo to concentrate on the maximum end range glute contractions with very little or no hamstrings or quads involved.
Definitely give this a go! !
DeadLifts
The king/queen of all strength moves , it is a must for growing legs and glutes. The three main muscle groups that are impacted by the deadlift can be found in the lower back, the hip and knees. They are the quadriceps and the hamstrings. And of course the gluteus maximus.
Deadlifts can be a challenge to master , and are vulnerable to ego-shaking and poor form (see the other guys in their gym ) If in doubt you should be cautious and choose low weight or work with a personal trainer