Want to sculpt round shape glutes that turn heads? Whether you're a beginner or a seasoned lifter, understanding how to effectively train your glutes is key to achieving those firm, lifted curves. With so much information floating around, it’s easy to get lost in the noise. Let’s clear up the confusion and dive into five powerhouse exercises that will take your glutes to the next level!
Unlock the Secret to Round Shape Glutes with These Must-Try Exercises!
1. Romanian Deadlift: The Ultimate Lower Glute Builder
Targets: Lower glute max | Hardest in: Stretch position | Difficulty: Intermediate
A top exercise for round shape glutes, the Romanian Deadlift (RDL) builds the “under butt” area for a fuller look.
- Keep a slight knee bend to shift focus from hamstrings to glutes.
- Hinge at the hips, keeping your back straight as you lower the weight.
- Push your hips back until you can’t go further without bending your lower back.
- Drive through your heels to return to the start.
RDLs can be done with a barbell, dumbbells, or resistance bands, making it perfect for any training setup!
2. Hip Thrust: The Ultimate Glute Activator
Targets: Upper glute max | Hardest in: Shortened position | Difficulty: Beginner
The hip thrust is one of the best moves for a lifted, round booty.
- Sit with your upper back against a bench and weight over your hips.
- Plant your feet shoulder-width apart with bent knees.
- Thrust your hips upward until your thighs are parallel to the ground.
- Squeeze your glutes at the top and lower slowly.
For a comprehensive round shape glutes workout coaching program, this exercise is essential!
3. Bulgarian Split Squat: Single-Leg Burn for Symmetry
Targets: Entire glutes & quads | Hardest in: Mid-range | Difficulty: Advanced
A killer unilateral move that ensures balanced glute development.
· Place one foot on a bench behind you and the other forward.
· Lower your back knee while keeping your front knee aligned.
· Push through your front heel to return to start.
· Repeat for 8-12 reps per leg.
This squat variation enhances both strength and balance!
4. Cable Kickbacks: Isolation for Glute Definition
Targets: Glute max & medius | Hardest in: Shortened position | Difficulty: Beginner
A staple in any round shape glutes workout coaching program, cable kickbacks sculpt and define.
- Attach an ankle strap to a low cable machine.
- Stand tall, hold onto support, and kick one leg back.
- Squeeze glutes at the top, then return to start.
- Perform 12-15 reps per side.
Perfect for refining glute shape with precision!
5. Sumo Deadlift: The Power Move for Glute Growth
Targets: Glute max & inner thighs | Hardest in: Stretch position | Difficulty: Intermediate
This compound move lets you lift heavy while fully engaging your glutes.
- Stand with feet wider than shoulder-width, toes slightly pointed out.
- Grip the bar inside your knees, keeping your back straight.
- Push through your heels as you stand, squeezing your glutes at the top.
- Lower the bar slowly and repeat for 8-10 reps.
Sumo deadlifts build serious mass for that round shape!
Ready to Transform Your Glutes?
If you’re serious about building round shape glutes, following a round shape glutes workout coaching program is the way to go! Fitness with Em’s Round Shape Glutes Guide PDF offers expert training insights as well as diet plans to help you maximize results.
For a complete step-by-step program, buy round shape glutes guide today and start your journey toward your best glutes ever!