When it comes to glute goals, not all butts are created equal. Just like body types vary, so do glute shapes — and knowing which type you have can help you target your workouts more effectively.

Knowing your glute shape isn’t just about aesthetics — it’s a guide to training smarter and seeing better results. Whether you’re trying to lift, shape, tone, or maintain your curves, there’s a perfect routine for every glute type.

4 Types of Female Glutes and the Best Exercises for Each:

1. Square Glutes

What It Means:

If your butt looks flatter on top and wider at the bottom, you probably have square-shaped glutes. Fat tends to settle in the lower part of your backside, giving it that boxy appearance. On the bright side, this shape often goes hand-in-hand with strong endurance and a healthy immune system!

Goal:

Lift and define the upper glutes to create a rounder, more balanced look.

Top Exercises:

  • Leg Lifts: Lie on your side and slowly lift your top leg. Do 3 sets of 10 per leg.
  • Step-Ups: Use a bench or stair. Step up with one leg, squeezing your glute at the top. Add dumbbells for extra intensity.
  • Jump Squats: Start in a squat, then jump explosively upward. Land softly and repeat.

2. Round Glutes

What It Means:

This is the classic “bubble butt” — full, even, and centered. With volume evenly distributed, this shape is known for its symmetry and balance. If you’ve got round glutes, you’re already ahead of the game when it comes to strength and definition.

Goal:

Maintain that beautiful balance and enhance overall roundness without overworking any one area.

Top Exercises:

  • Sumo Squats: Wider stance, toes pointed out. Lower until your thighs are parallel to the floor.
  • Glute Bridge: Lie on your back and lift your hips while squeezing your glutes. Hold for 30–60 seconds or add weight for an extra challenge.
  • Bulgarian Split Squat: Keep one foot forward and place the other on a bench behind you. Focus on engaging each glute individually.

3. Heart-Shaped Glutes

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What It Means:

Full and lifted at the bottom, tapering toward the waist — this shape gives that classic hourglass look. It photographs beautifully and looks great in skirts and jeans. However, heart-shaped glutes are more prone to sagging as you age, so staying active is essential.

Goal:

Keep those muscles tight and toned to preserve that heart-shaped curve.

Top Exercises:

  • Dumbbell Side Bends: Stand tall with weights and bend sideways to work your obliques and glutes.
  • Explosive Lunges: Jump between lunges for power and definition.
  • Mountain Climbers: From a plank position, drive your knees toward your chest quickly. Works your core and glutes together.

4. V-Shaped Glutes

What It Means:

Also called the inverted triangle shape — narrower at the top and wider at the hips. This shape is often linked to estrogen levels, which can change after menopause, shifting fat storage to the waist and reducing volume in the upper glutes.

Goal:

Build volume in the upper glutes to restore that balanced, lifted look.

Top Exercises:

  • Deep Squats: Go low, keep your chest up, and back straight. Great for working your entire glute area.
  • Walking Lunges: Take long strides and go deep into each lunge. Helps sculpt and improve mobility.
  • Pop Squats: Combine squats with jumps and alternating hand taps for cardio and intensity.

Which glute type are you? And what’s your go-to exercise for shaping your butt? Share your thoughts below — we’d love to hear from you!