Exploring the Factors Behind A Square Shaped Bum

Having a square bum can be concerning for many individuals, especially those who desire a curvier and more aesthetically pleasing shape. But why do some people have a square bum, and can you change your bum shape? 

Knowing the reasons behind your square bum can empower you to take control of your body shape and work towards the changes you want, boosting your confidence and body image.

In this post, we will identify the causes behind this common concern and provide you with actionable insights to help you achieve a rounder and more sculpted bum. Say goodbye to the square and hello to the curves you desire!

Key Takeaways:

  • Genetics influence the shape of your bum, with hereditary factors at play.
  • Weak or underdeveloped gluteal muscles can contribute to a square-shaped bum.
  • A sedentary lifestyle and prolonged sitting can lead to muscle atrophy in the gluteal area.
  • Rapid weight loss may result in loose, saggy skin and decreased buttock muscle size.
  • Achieving a rounder bum involves targeted exercises, progressive overload, proper nutrition, and rest.
  • Cosmetic procedures like butt lifts have risks and should be discussed with qualified professionals.

Why Do I Have a Square Bum?

Several factors can contribute to having a square-shaped bum, and understanding these can help you address this concern effectively. Here’s a breakdown of the key reasons:


Bum shapes vary significantly among individuals, primarily due to genetic, muscle structure, and fat distribution differences. If your parents or grandparents have square bums, you’re more likely to inherit this shape.

Research published in the Journal of Applied Physiology suggests that genetic factors contribute to the formation of gluteal muscles. The study looked at 12 pairs of identical twins and 12 pairs of fraternal twins. 

The identical twins had more similar glute muscle mass and strength than the fraternal twins, suggesting that genetics is a factor in glute development.

Muscle Development

An imbalance in the muscles surrounding the buttocks can also lead to a square appearance. If your gluteal muscles, particularly the gluteus medius and gluteus minimus, are underdeveloped or weaker compared to other muscles in the area, it can affect the overall shape of your bum.


Insufficient physical activity can result in muscle atrophy in the gluteal area, causing the bum to lose its roundness and shape. Sitting for extended periods, common in desk jobs, can exacerbate this issue.

Weight Loss

Losing weight too rapidly may not have enough time to tighten your skin and may become loose and saggy, especially in areas like the buttocks. Also, rapid weight loss often breaks down muscle tissue for energy alongside fat, which can decrease muscle size.

Thus, it is crucial to follow a proper diet and engage in weight loss-oriented exercises to effectively lose weight without negatively impacting your buttocks.

Effective Solutions in Achieving a Rounder Bum

The round bum is often considered the ideal shape, characterized by a full, curvy appearance. If you’re looking to transform your square bum into a rounder one, there are numerous effective solutions to consider:


Incorporating specific glute-targeting exercises into your fitness routine can help build and shape the muscles in your buttocks. Exercises like squats, lunges, deadlifts, glute bridges, and hip thrusts effectively strengthen and tone the glutes.

Also, try incorporating resistance bands and weights into your workouts because it can intensify your glute exercises, accelerating muscle growth.

Furthermore, combine strength training with cardio workouts to help reduce overall body fat, which may reveal the muscle tone in your buttocks

Dr. John Rusin, a strength coach and author of the book “The Glute Guy,” says, “You can’t out-train genetics, but you can definitely improve your glute shape with exercise.” 

He recommends doing compound exercises that target the glutes, such as squats, deadlifts, and hip thrusts. 

Note: Different body types have different responses to exercise. 

People with an endomorphic body type can build muscle most effectively through strength training, as per MedicalNewsToday.

Proper Nutrition

Proper nutrition is vital for muscle growth and fat reduction. A proper diet that contains enough protein and calories can support muscle development in your glutes.

Aim to include these sources in your diet, such as chicken breast, salmon, Greek yogurt, salmon, whole grains, fruits, and vegetables. 

Consider eating a balanced meal with protein and carbohydrates 1-2 hours before your workout to provide the necessary energy. After your workout, have a protein-rich meal or snack to support muscle recovery and growth.

If you struggle to fulfill your protein needs through food alone, consider adding a high-quality protein supplement like whey protein, plant-based protein, or branched-chain amino acids (BCAAs) to your diet. However, it’s best to get most of your nutrients from whole foods.

Cosmetic Procedures

For those seeking more immediate results, cosmetic procedures like Brazilian butt lifts or buttock implants are options, but they come with risks and should be thoroughly discussed with a qualified medical professional.

Posture Awareness

Pay attention to your posture, especially when sitting for long periods. Engaging your glute muscles and maintaining good posture can help prevent muscle atrophy and contribute to a rounder bum over time.

Aside from improving your posture, you can enhance the appearance of your buttocks through various poses. This applies whether you’re standing, walking, or posing for a picture.

Consulting a Professional

Consider consulting a physical therapist or fitness trainer for personalized guidance on bum enhancement exercises.

How Long Does It Take To See Results From Glute Exercises?

The timeline for seeing results from glute exercises varies from person to person and depends on factors such as your starting point, genetics, and the intensity of your workouts. 

However, you can typically expect noticeable improvements in the shape and tone of your glutes within 4 to 8 weeks of consistent training. For significant changes, it may take several months of dedicated effort.

Are There Any Non-surgical Methods to Achieve a Rounder Bum?

There are non-surgical methods that can help you achieve a rounder bum. Besides exercise and nutrition, some non-invasive options include wearing padded underwear, shapewear, or jeans that instantly make your butt look bigger. Note that these are not permanent solutions.

Also, you may find padded underwear uncomfortable, mainly when worn for extended periods. Regarding visibility, padded underwear may be noticeable depending on your clothing, which could affect the overall look.

Additionally, there are top butt creams and treatments that claim to stimulate collagen production and improve skin elasticity, potentially giving your bum a smoother and firmer look. While the results may be temporary, they can provide a subtle lift. 

Quality topical creams can be expensive and can add up over time.

Are Cosmetic Procedures Safe for Bum Enhancement?

Cosmetic procedures for bum enhancement, such as butt implants or fat grafting (Brazilian butt lift), can be safe when performed by an experienced plastic surgeon. 

However, there are risks, such as infection and other complications. It’s crucial to thoroughly find the right surgeon, understand the risks, and have realistic expectations before considering any cosmetic procedure. 

Consultation with a board-certified plastic surgeon to identify the most suitable approach is essential. Remember to always prioritize your health when considering cosmetic surgery.

What’s Really Behind Your Square-Shaped Bum?

Whether you’re a fitness enthusiast or a beginner, achieving a rounder bum is within reach. Genetics, muscle development, lifestyle choices, and rapid weight loss can all contribute to a square-shaped bum. However, there are practical solutions to address this concern and achieve the curvier silhouette you desire.

Exercise plays a crucial role, with highly effective targeted glute exercises like squats, lunges, deadlifts, glute bridges, and hip thrusts. Proper nutrition is a key element to maximize your results. 

In the end, achieving a rounder bum requires dedication, patience, and a focus on your health and well-being. With the right approach, you can transform your square bum into the round-shaped bum you desire, ultimately boosting your confidence and body image! 

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