How to Get Rid of Square Buttocks—7 Best Exercises

How to Get Rid of Square Buttocks—7 Best Exercises

Anatomically, the buttocks appear as two rounded parts of the body, with the square portion of the body occasionally being posteriorly located. On top of the gluteus maximus and gluteus muscles, there is a layer of fat in the buttocks.

The largest of the three thigh-motor muscles in each buttock is the gluteus maximus. There are many different buttock shapes, some of which include square buttocks, inverted or V-shaped buttocks, inverted or pear-shaped buttocks, and rounded buttocks (also known as round or O-shaped buttocks). Every woman wishes she could get rid of square buttocks.

Every woman (and man!) wants buttocks that are round and proportionate.) wants them all. But not everybody is born with this talent. Some people are born with squarer buttocks. Squares keep their extra volume at the top while slightly drooping at the bottom. Despite the fact that every person’s body is different, a lot of people with this shape ask us how they can have rounder, more rounded buttocks.

Below, you’ll learn why your buttocks are square and how to get rid of square buttocks.

What Causes Square Buttocks?

H-shaped or Sponge Bob-shaped buttocks are other names for square buttocks. It is the most typical butt shape, particularly in women in their twenties and thirties. Square bums have an identical size from the waist to the hips. Square bums are commonly referred to as “masculine-looking.”
Patients with high hip bones or “love handles” with a lot of fat are more likely to have square buttocks. As a result, there is no smooth curve from the hip bones and outer thighs to the waist. The end result is likely to be a flat square bottom.
Lack of gluteal muscular definition can also result in a flat buttock. Square buttocks are extremely tough to alter via exercise and proper nutrition.
This shape is produced by higher, more pronounced hip bones (possibly even hip dips), or by fat distribution around the “love handle.” As a result, the butt appears to be square-shaped and has a straight up-and-down just below the waist rather than a gradual slope that tapers to the waist.

How to Get Rid of Square Buttocks—7 Best Exercises

Your bum’s shape is now determined by what?

The Configuration of Your Pelvic Bones

Your Fat Distribution, Which is Typically Hereditary

The Location of the Glute Muscles’ Attachment to the Pelvic Bones

Your skeletal system acts as the basic structural support for your body, and the amount of fat and muscle you have in relation to your skeleton determines your general shape. Your skeleton is the one element that can’t be modified, and it’s this simple fact that supports the shape of your body and muscles. Your pelvis, which is largely influenced by genetics, is the primary determinant of the shape of your buttocks, followed by the distribution of your fat.

How to Get Rid of Square Buttocks?

Improve glute muscle definition by performing single-step exercises to quicken fat loss through calorie-burning exercise. To get the desired glutes, combine your exercise regimen with a healthy diet.

HIIT the Gym

A series of alternating exercise types are combined in high-intensity interval training (HIIT) to create a quick workout.

Fitness and health can improve with as little as four minutes of HIIT. Increase that period of time to 20 or 30 minutes to increase calorie burning.

Your HIIT routine should contain one or two exercises for each major muscle group. 12 to 15 exercises total should be included in your routine. Put a lot of effort into each exercise for 30 seconds. Take a 10-second break before beginning the following exercise.

Your extra fat can be burned off and your buttocks’ square shape can be shaped with HIIT.

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Take a Hike

As with stair climbing, hiking has advantages. Climbing stairs and hiking burn about the same amount of calories if you go the same time at the same relative intensity, according to the Calorie Control Council’s Get Moving! Calculator.

To increase the impact of your workout, incorporate hill climbs into your adventure. Every upwards movement should be viewed as a step closer to a smaller buttock. The rhythm of your legs and feet will help to shape the muscles in your square buttocks.

Step Up to the Stairs

Keep your distance from the escalators and elevators! When you can, take the stairs to reduce your carbon footprint and increase your fitness. According to a study published in the British Journal of Sports Medicine, a group of young women’s health benefited noticeably from even modest amounts of stair climbing.

For about two minutes each time, the women ascended the stairs at a speed of 90 steps per minute. They climbed the stairs once a day, five days a week in the first week of the study. By the seventh and eighth weeks, they were ascending the stairs five times per day, five days per week. That’s still only 10 minutes of exercise per day, but it was enough to make a difference. Before you know it, your square buttock will be round. Your square buttocks will vanish in no time!

Climb a Rock

Looking for a calorie-burning full-body workout?

Rock climbing burns almost twice as many calories as hiking and stair climbing do in the same amount of time. Learning to climb in an indoor climbing gym is a comparatively safe option.

Your mind also exercises as a bonus. To determine how to climb each route, you’ll apply your problem-solving abilities.

How to Get Rid of Square Buttocks—7 Best Exercises


Bridges are a great, low-impact way to shape and tone your booty into the desired round shape. Lay on your back on a yoga mat or other soft surface and place your feet about buttock distance apart on the floor to perform a bridge.

Lift your hips up to the sky while keeping your head, neck, and shoulders on the floor. Maintain a straight line from your knees to your chest while engaging your core muscles. After the glutes are engaged, the square buttocks’ shape will change.

After three seconds, you can lower your hips while still in this position. The best results come from performing this exercise ten times.


Squats done with your own weight are a good place to start.

  • Place your feet shoulder-width apart to start.
  • For balance, maintain a straight line with both of your arms in front of you.
  • Your butt should be slowly lowered toward the ground.
  • Don’t let your knees travel in front of your toes.
  • Consider settling into a chair as gradually as you can. Your knees should be bent to approximately a 90-degree angle. Keep your knees pointing toward your toes rather than letting them sag toward the center.
  • Stand up slowly for 1 rep.

Squats can help tone your square buttocks and add overall shapeliness, but they won’t make them bigger. Try performing squats with a lateral raise for an added challenge. To begin, stand tall with your feet hip-width apart and parallel. Then, bend your knees and lower into a deep squat. Send your square buttocks, while squatting, back toward the ground. Lift your leg out to the side with a flexed foot as you climb back to the top. On one leg, repeat the exercise 16 times. Then, switch to the other leg and carry out both side-leg exercises.

Work on Your Waist With Lunges

Square-butted people should concentrate on areas that target their waists in addition to glute-focused exercises. A rounder, fuller-looking bottom will result naturally from losing weight in the waist region. The lunge with an additional rotation of the pelvis is a great exercise to perform for this. In addition to your butt, these will also work your waist, abs, obliques, and lower back. Other popular ab exercises like crunches, sit-ups, and planks can also target your midsection and help you achieve a trimmer waistline.


These simple exercises, either added to a BBL procedure or incorporated into your routine without surgery, can help transform square buttocks into a rounder, more feminine shape. To develop a lean, toned physique and the booty of your dreams, try these exercises daily or every other day.