How to Get Round Glutes Instead of Square

If you're doing hundreds of squats and lunges but still have a flat or square shape, you're not alone. The problem isn't your effort; it's your exercise selection. Building round glutes is about training all three glute muscles, not just the biggest one.

Key Takeaways

• To get round glutes, you must train the gluteus medius, not just the gluteus maximus that squats target.
• The "square" look comes from underdeveloped upper and side glute muscles (the glute medius).
• A round glute workout includes a heavy hip thrust, a unilateral move, a hip abduction, and a finisher, performed 2-3 times per week.
• You need to lift heavy enough to struggle in the 6-12 rep range and apply progressive overload weekly.
• Building muscle requires a slight calorie surplus of 200-300 calories and 1.6-2.2 grams of protein per kilogram of bodyweight.
• You will feel a difference in 4 weeks, but visible changes to your glute shape will take at least 12 weeks of consistent training.

What Actually Creates a "Round" Glute Shape?

To understand how to get round glutes instead of square, you have to stop thinking about your glutes as one muscle. The reason your glutes look square is likely because you're only training one part of a three-part system. It's like trying to build a round sculpture but only working on the bottom.

Your glutes are made up of three distinct muscles, and each one has a different job that contributes to the overall shape.

1. Gluteus Maximus:

This is the biggest and most powerful muscle in your body. It's the one you feel working during squats, deadlifts, and lunges. Its primary job is hip extension (pushing your hips forward). A well-developed gluteus maximus gives your butt size and projection from the side. This is the foundation, but it's not what creates the roundness.

1. Gluteus Medius:

This is the secret weapon for a round shape. The gluteus medius sits on the upper, outer part of your hip. Its main job is hip abduction (moving your leg out to the side). When this muscle is strong, it builds an "upper glute shelf" that sits on top of the gluteus maximus. This is what fills out the upper corners and eliminates the square look. If your glute medius is weak, your glutes will look flat from the back, even if they have some size.

1. Gluteus Minimus:

This is a smaller muscle that lies directly underneath the gluteus medius. It assists the medius with hip abduction and stabilization. You don't need to target it specifically; training the gluteus medius effectively will also train the minimus.

The "square glute" problem happens when you have a developed gluteus maximus but a completely neglected gluteus medius. You've built the base, but not the curves on top.

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Why Your Current Glute Workouts Are Failing

You're putting in the work, but the shape isn't changing. It’s a frustrating feeling that makes many people think it's just their genetics. It's not. It's your strategy. Here are the four most common reasons your glute workouts are failing to produce a round shape.

1. You Only Do Squats and Lunges

Squats and lunges are fantastic exercises for overall leg and glute strength. But they primarily train the gluteus maximus and your quads. They do very little to activate the gluteus medius, which is the key to that round shape. Relying only on these exercises is the #1 cause of the square glute problem.

1. You're Afraid of Lifting Heavy

Your glutes are the strongest muscles in your body. They will not grow from 3-pound ankle weights and high-rep band work alone. While bands are great for warming up, you need significant mechanical tension to trigger hypertrophy (muscle growth). This means lifting a weight that makes it challenging to complete 6-12 reps. For a barbell hip thrust, a beginner goal of 95 lbs is great, working up to 135 lbs and beyond.

1. You're Not Eating Enough to Grow

You cannot build something from nothing. Muscle is active tissue that requires energy and protein to build. If you are in a significant calorie deficit to lose weight, you will not be able to build a rounder, fuller butt. To build glutes, you need to be at your maintenance calories or in a slight surplus of 200-300 calories. Pair this with a high protein intake of at least 1.6 grams per kilogram of bodyweight (or about 0.8-1.0 grams per pound).

1. You're Not Using Progressive Overload

Doing the same workout with the same weights and reps for months on end will not work. Your body adapts. Progressive overload is the principle of continually making your workouts harder over time. Each week, you should aim to do one of two things: add 2.5-5 lbs to your main lifts, or perform 1-2 more reps with the same weight. Without this constant challenge, your muscles have no reason to grow.

The 4-Move Workout for Rounder Glutes

Replace one of your leg days with this glute-focused workout, or add it to your routine twice a week with at least 48 hours of rest in between. The goal is to hit all three glute muscles from different angles with enough intensity to force growth.

Step 1: The Heavy Compound (Glute Maximus)

Exercise: Barbell Hip Thrust

This is your primary mass builder. Unlike squats, the hip thrust keeps tension on the glutes throughout the entire movement and allows you to use heavy weight safely.

• How to do it: Sit on the floor with your upper back against a bench. Roll a padded barbell over your hips. Place your feet flat on the floor, shoulder-width apart. Drive through your heels to lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard for 2 seconds at the top. Lower with control.
• Sets and Reps: 3 sets of 6-10 reps. The last rep should be a real struggle.

Step 2: The Unilateral Movement (Stability & Maximus)

Exercise: Dumbbell Bulgarian Split Squat

Working one leg at a time corrects strength imbalances and forces your glute medius to work as a stabilizer. Leaning your torso forward slightly shifts the emphasis from your quads to your glutes.

• How to do it: Stand about 2-3 feet in front of a bench. Place the top of one foot on the bench behind you. Hold dumbbells in each hand. Keeping your chest up but leaning slightly forward, lower your body until your front thigh is parallel to the floor. Drive back up through your front heel.
• Sets and Reps: 3 sets of 8-12 reps per leg.

Step 3: The Abduction (Glute Medius - The "Shelf" Builder)

Exercise: Seated Hip Abduction Machine or Cable Abduction

This is the non-negotiable exercise for roundness. It directly isolates the gluteus medius, building that upper-glute shelf that fills out the square shape.

• How to do it (Machine): Sit in the machine with your outer thighs against the pads. Push your legs apart as wide as you can, holding the peak contraction for a second. Control the weight as you bring your legs back together. Do not let the weight stack slam.
• Sets and Reps: 3 sets of 12-15 reps. Focus on the mind-muscle connection and feel the burn in your upper/side glute.

Step 4: The Finisher (Lengthened Position)

Exercise: Glute-Focused Back Extension

This move hits your glutes in a different way, training them in the lengthened position. This creates a unique stimulus for growth.

• How to do it: Set up on a 45-degree back extension machine with the pad just below your hip bones. Let your upper body hang down. Instead of keeping your back straight, allow it to round slightly. Squeeze your glutes to lift your torso until it's in line with your legs. Do not hyperextend your lower back.
• Sets and Reps: 3 sets of 15-20 reps. You can hold a weight plate to your chest for added resistance.

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What to Expect: A Realistic Timeline

Building muscle takes time and consistency. You won't fix square glutes in a week. Here is an honest timeline of what you can expect if you follow the plan and eat correctly.

First 4 Weeks: The Neurological Phase

During the first month, your body is learning the movements. You will get significantly stronger each week, but this is mostly your nervous system becoming more efficient. You'll feel a great pump and your glutes will feel fuller after workouts. You might not see dramatic visual changes in photos yet, but your mind-muscle connection will improve tenfold. Don't get discouraged; this is crucial groundwork.

Weeks 5-12: The Visible Growth Phase

This is where the magic starts to happen. After a month of consistent training and progressive overload, your body will start building new muscle tissue. You should see a noticeable improvement in the roundness and lift of your glutes. The "shelf" will start to become more prominent. You might see a 0.5 to 1-inch increase in your hip measurement. This is when you'll look in the mirror and think, "Okay, this is working."

Months 4-6+: The Transformation Phase

With half a year of consistency, the transformation will be undeniable. Your glutes will be visibly rounder, fuller, and stronger. The square shape will be a memory. Your strength will have increased dramatically-if you started hip thrusting 95 lbs, you might now be working with 185 lbs or more. This is the long-game payoff.

A Note on "Hip Dips"

Many people confuse square glutes with hip dips. Hip dips are the inward curve below your hip bone, and their prominence is determined by your pelvic bone structure. You cannot change your skeleton. However, by building your gluteus medius with abduction exercises, you build muscle *above* the dip, and by building your gluteus maximus, you build muscle *below* it. This combination dramatically fills in the area and makes hip dips far less noticeable.

Frequently Asked Questions

How many days a week should I train glutes?

Train your glutes 2 to 3 times per week. They are large, powerful muscles that can handle frequent training, but they still need at least 48 hours of recovery time between intense sessions to repair and grow.

Can I get round glutes without getting bulky legs?

Yes. The key is to focus on glute-dominant exercises and minimize quad-heavy ones. Hip thrusts, glute bridges, back extensions, and abduction movements prioritize the glutes. The workout in this guide is specifically designed to be glute-focused, not quad-focused.

Do I need to be in a calorie surplus to grow glutes?

To build significant muscle, yes. You need a slight calorie surplus of 200-300 calories above your daily maintenance needs. This provides the energy required for muscle protein synthesis. Trying to build glutes in a large deficit is like trying to build a house without bricks.

How long does it take to fix square glutes?

You will feel a difference in strength and connection within 4 weeks. You will see visible changes in shape and roundness within 12 weeks. A significant transformation that completely changes the shape will take 6+ months of consistent, progressive training and proper nutrition.

Are booty bands enough to grow round glutes?

No. Booty bands are excellent tools for warming up and activating your glutes before a workout. However, they do not provide enough resistance to create the mechanical tension needed for significant muscle growth. You must use progressively heavier weights with barbells, dumbbells, or machines.