Types of Female Buttocks and Effective Exercises for Each of Them

No matter how well you think you know your body, there's a good chance New York City board-certified plastic surgeon Matthew Schulman, MD, knows your butt type even better.

Over the course of his career, he's examined an estimated 50,000 butts from 35 countries and almost every U.S. state. And he's personally augmented more than 2,000 of them.

Dr. Schulman says your butt shape is determined by the placement of your pelvis and hip bones, the amount of fat you have and its distribution, the size of your underlying gluteal muscles, and the way your butt muscles attach to the thigh bone. The outcome is a butt that fits into one of four categories.

As a woman, we’ve been always wanted to have a good shape and curves. It can actually build up self-esteem and confidence. Talking about curves and shape, there is a way how you will fulfill it. By doing this right exercise that can enhance buttocks as you wanted to have.

1. Square Shape

If the line between your hip bone and outer thigh runs perpendicular to the ground, congrats, your butt is square, according to Dr. Schulman. Also if you have this kind of shape, it means you have strong immune system and you can manage stress.

Leg raises

First, lie down on your side, stretch out in one straight line and don’t put your legs forward outside of this line. Then, lift the upper leg until it’s in a vertical position and keep your toes flexed. Repeat up to 10 lift-ups with each leg.


Choose a high platform, making sure that your knees are at a 90-degree angle when you bend them. If you don’t have anything that will do, find yourself a staircase and use the second stair. Place the left foot on the platform and, pressing into the heel (this is crucial), lift up and touch the platform with the toes of the right foot. Concentrate all your weight on the stepping leg. To add more intensity, you can either hold some extra weights in your hands or lunge when putting the foot back on the floor (or both).

Jumping squats

You should be focus. Classic squats with a twist to make them harder. When you come up from your squat, make a serious effort to jump up. Your heels should meet when you are in the highest point.

2. V-Shape

If the line between your pelvis and hips angles inward, your butt takes on a "V" shape from behind, according to Dr. Schulman, who says this butt shape is common among women with broad shoulders and very narrow hips.

Deep squats

First, get in front of a big mirror to be able to do this exercise properly. Stand in front of the mirror facing it with your side. Next, place your legs a little less than hip-width apart. Continue doing squat as if you’re trying to sit down on a chair behind you. Keep your shins straight, your knees stable, and your back straight too.

Lunges on the move

If you don’t have a big room or hallway, this exercise is easier done outside where you can find a long path. Take wide steps lunging as low as possible with the pelvis. Then stand up slowly from this position and take the next wide step. Keep repeating, and for an extra challenge — hold a dumbbell or a weight in each hand.

Pop squats

First, place your legs apart, wider than your shoulders. Then, start squatting and jumping (not too high) as you come up from your squat, and touch the floor with one hand (changing the hand each time) when you’re down. Also, make sure you’re not holding your breath.

3. Round Shape

Mostly, this said type of shape woman can give birth easily. This one is pretty much self-explanatory, but mostly because you've seen this shape on Kim Kardashian, Queen Bey, and J Lo. If you want a rounder butt — which tends to be a popular sentiment among Dr. Schulman's patients — strengthening the butt muscles can give your backside "more projection" without surgical intervention.

Sumo squats

First, spread your legs wide and place your toes at a 45 degree angle. Then, squat until your thighs are parallel to the floor. Make sure your knees are out to the sides and that they don’t move further than your toes (otherwise this position will put too much pressure on them).


This is a common exercise that can have a huge impact on your glutes. You need to lie down on your back, place your legs a little more than hip width apart. Then, lift up the pelvis and pause in the lifted position for a minute (or for as long as you can at the beginning, increasing the time each day). To make it more difficult, you can put a 10-15 lb weight on your pelvis.

Bulgarian split squat

Take a 5-10 lb dumbbell in each hand, bring one leg backward, and rest your foot on a bench or any kind of prop. Move the weight to the front leg and squat, keeping your back straight. Do 15 squats on each leg.

4. Upside-Down Heart

The ol' upside-down-heart-shaped butt is round without defying gravity. Like round booties, "it involves a curve to the outer hips, but with more volume in the lower part of the hip," Dr. Schulman explains

Unfortunately, it’s highly probable that the gluteal muscles in this shape will start sagging as you get older. So you need to work them out on a consistent basis.

Dumbbell side bend

Just stand up, place your feet a little wider than your shoulders and hold a 5-10 lb dumbbell. Simultaneously, bend to the left and then to the right, lifting the opposite arm up with each bend.

Explosive lunges

Stand with your feet together and hold your hands together in front of you bent at the elbows. Lunge forward, then jump up switching legs as you jump and land on the floor with the other leg in a forward lunge. When you push off the floor, do it with both feet. Make sure to keep your hands in front of your chin in a clench.

Mountain climbers

Get into a plank position, putting your hands right below your shoulders and your feet close together on the floor. Bringing the weight into your arms, start “running” or “climbing,” the faster the better. Alternately pull legs to the chest and then return to the original position. In the end if you still have energy left, pause in the plank position.

SOURCES: BrightSide
Types of Female Buttocks and Effective Exercises for Each of Them Types of Female Buttocks and Effective Exercises for Each of Them Reviewed by LVS Staff on September 20, 2018 Rating: 5
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