9 Best Ways On How to Get A Round Butt: Exercise and Workout

Don’t kid yourself. Everyone wants a nice round butt that looks attractive.

Pancake butts just don’t cut the mustard anymore. You need a butt that is strong, round, and pleasing to look at.

Achieving the perfect curves in all the right places isn’t just a matter of aesthetics; it’s also a key component of physical strength and stability. As an experienced fitness professional with years dedicated to sculpting stronger, more impressive physiques, I understand that one area many crave improvement in is their backside.

Reason to Build Round Butt

There are several reasons to build a bigger, rounder butt. These include:

Functional Strength – Gluteal muscles are the most important muscle in your body because they help you do everything from climbing stairs and picking up heavy things, all while walking around during daily activities.

Improved athletic performance – Strong glutes can also help with improving athletic performance, as they are an important muscle used to generate power.

It looks good – Let’s not kid ourselves. This is by far the most significant reason people want a nice round butt. Now more than ever, people want their partner to have a nice booty.

It boosts your confidence -Having a nice round butt will boost your self-confidence, making you feel more attractive and confident.

Improved posture – When your glutes are strong and well-developed, it can help to improve your posture.

Here are the step to get a Round Butt:

1. Squats

Squats are the kings of lower body exercises. They give you strong legs and a nice round butt. There are many versions of squats out there. The barbell back squat is the most traditional way to do squats but the goblet squat is also an excellent alternative that can be easier on your back.

How to perform 

• Begin with your feet hip-width apart and hold either a barbell on your back or a kettlebell in front of you.
• Slowly lower down into a squat until your thighs are parallel to the ground.
• Drive through the heels and stand back up, squeezing your glutes at the top of the range of motion.
• Repeat for the desired number of reps.

2. Hip Thrusts

Hip thrusts involve lifting the hips upward while bearing weight across your hip area, which helps increase muscle mass and tone in this lower body region. By adding resistance through barbells or dumbbells, you can progressively challenge the glute muscles with each workout session.

How to Perform

• Rest your upper back on a weight bench and position your feet flat on the floor.
• Place a loaded barbell across your hips and slowly drive them up by pushing through your heels. At the top of the range of motion, squeeze your glutes for a few seconds and then lower your hips back down to the starting position.
• You will also want to put a pad between the bar and your body. Otherwise, it’s pretty painful.

3. Deadlifts

Many people call deadlifts the king of all exercises and it’s easy to see why. This exercise is great because it helps build your glutes while strengthening your core and upper back muscles as well.

Deadlifts help build strength in your entire body and can also give you a nice shapely butt.

How to perform

• Start with a loaded barbell on the floor and stand with your feet hip-width apart.
• Hinge at the hips to grab the barbell with an overhand grip outside of your knees.
• Keeping your back straight and chest up, drive through your heels to lift the bar off the ground.
• At the top of the range of motion squeeze your glutes for a few seconds before lowering the weight back down.
• Repeat for the desired number of reps.

Always Keep in mind to keep your core tight throughout, as this will help with form and stability.

4. Glute Bridges

This exercise is a great way to target those hard-to-reach muscles deep in your glutes. It also helps build strength, stability, and shape in your lower body muscles. Not only is this exercise great for your butt, but it also helps improve your posture.

This exercise is similar to the hip thrust, but it’s not quite the same.

How to perform

• Start by lying on the floor with your knees bent and feet flat on the ground.
• Drive through your heels and press up into a bridge position so that only your upper back is touching the ground.
• Squeeze your glutes at the top of the range of motion before lowering your hips back down.
• Repeat for the desired number of reps.

5. Bulgarian Split Squats

This is an excellent single-leg exercise that many people overlook.

It helps to build strength and stability in each leg as well as give your glutes a nice shape. This exercise is also easier on your back than traditional back squats.

How to perform

• Start by holding dumbbells at your sides in a standing position with one foot on a bench behind you.
• Keeping your chest up, lower your body until the front thigh is parallel to the floor.
• Push up through the heel of your front foot and stand back up.
• Squeeze your glutes at the top of the range of motion for a few seconds before alternating sides.

6. Romanian Deadlifts

This is a great variation of the traditional deadlift that helps to target your hamstrings and glutes more effectively. It’s very similar to the regular deadlift but with a few slight tweaks. Mainly, this exercise focuses on the eccentric phase of the lift (the lowering down) rather than the concentric (lifting up). You also keep your legs mostly straight and just bend at the waist.

How to perform

• Start with a loaded barbell on the floor and stand with your feet hip-width apart.
• Hinge at the hips to grab the barbell with an overhand grip outside of your knees.
• Keeping your back straight and core tight, slowly lower the barbell down until it reaches around mid-shin level.
• At this point, drive through your heels to stand back up and squeeze your glutes at the top of the range of motion for a few seconds before lowering down again.
• Repeat for the desired number of reps.

7. Cable Pull Throughs

The best part about this exercise is that you can adjust the weight to make it more or less challenging as needed. You do need a cable machine to perform this exercise though. Most home gyms won’t have that.

How To Perform:

• Start by positioning a cable machine at hip height and attaching a rope to the bottom of it.
• Stand facing away from the machine, then grab onto the rope with both hands and step away from the machine until there is tension in the rope.
• Push your hips back into a deep squat position while keeping your back straight and core tight.
• Once you reach the lowest point of your squat, drive through your heels to stand back up and squeeze your glutes at the top of the range of motion.
• Repeat for the desired number of reps.

8. Step-Ups

Next on the list of the best butt exercises, we have step-ups.

By incorporating these exercises into your routine, you can get a firmer and more toned butt in no time! Step-ups are a great way to target your glutes while also strengthening your quads and hamstrings. Just don’t fall off the bench or wherever you are stepping up on, that could be painful.

How to perform

• Start by standing next to a bench or step with feet shoulder-width apart.
• Place one foot on the bench, then drive through that heel to press up and lift the body onto the bench.
• At the top of the range of motion, squeeze your glutes and then step back down with the same foot.
• Repeat for the desired number of reps before switching sides.

9. Clamshells

Last but not least, Clamshells is the a great exercise for targeting those stubborn glutes and helping to improve hip mobility. Not only is it great for shaping your butt, but it also helps to improve posture and strengthen your lower body muscles. Take it up a notch with an exercise band around your legs if needed.

How to perform

• Start by lying on one side with your knees bent at a 90-degree angle and feet pressed together.
• Keeping your feet pressed together, raise the top knee as high as you can while keeping the feet together, then lower it back down.
• Repeat for the desired number of reps before switching sides

By incorporating these exercises into your routine, you can get a firmer and more toned butt in no time! Make sure to focus on proper form, as this will help you see better results and reduce the risk of injury.

Best Cardio For Glutes

That said, there is some cardio you can do that will help build those glutes as well.

Try these glute-building cardio exercises:

Stairclimber – Stairclimbers are great for targeting the glutes and getting your heart rate up.

20 minutes on the Stairclimber helps to burn fat and build the glutes at the same time.

Treadmill on an incline – As with the Stairclimber, a treadmill on an incline is great for targeting the glutes.

Increase the incline to help build and shape your butt while also getting a good cardio workout. The steeper the incline, the better.

Jump squats – Jump Squats are a high-intensity exercise that will get your heart rate up while also hitting those glutes.

Round Butt Workout Plan

Now that you know all the best exercises to perform to get a bigger booty, let’s talk about how to structure these butt-building exercises for an effective bigger-bum workout routine program.

Let’s give you some gluteus maximus and gluteus medius building protocols.

Monday

• Hip Thrusts – 3 sets of 8-12 reps
• Romanian Deadlift – 3×8-12
• Cable Pull-Throughs – 3×12

Tuesday

• Stairclimber – 25 minutes

Wednesday 

• Rest

Thursday 

• Squats – 3×8-12
• Bulgarian Split Squats – 3×8-12
• Glute Bridge – 3×12

Friday 

• Incline Treadmill Intervals – 20 minutes

Saturday 

• Deadlifts 3×6-12

Sunday 

• Rest

Make sure to rest between sets, and don’t forget to stretch after every workout. With a few simple tweaks to your workouts, you can get on the fast track to building the rounder butt muscles you’ve always wanted.

Eat A Healthy Diet 

To maximize the results of your butt workout, it’s important to fuel your body with a healthy diet. Incorporating a variety of nutrient-dense foods such as lean proteins, whole grains, fruits, and vegetables can support muscle growth and recovery.

Additionally, staying hydrated by drinking an adequate amount of water each day is crucial for overall wellness and maintaining energy levels during workouts. Consuming healthy fats like avocados, nuts, and olive oil can aid in hormone production which plays a role in muscle building.

Final Word

So there you have it, friends. These are just a few of the many ways you can go about getting that round butt you’ve always wanted. Remember to mix up your routine so you don’t get bored, and most importantly, stay motivated! Getting into shape takes time and consistency, but it is definitely worth it when you finally start seeing results. Keep at it, and pretty soon, you’ll be strutting your stuff with confidence.