How To Turn V Shaped Glutes Into Round Glutes (Plan Inside)

In this quick guide, you’ll learn how to turn v shaped glutes into round glutes with a dedicated workout plan.

However, bear in mind that your glute shape depends on your genetics. That being said, you can target certain glute muscles to help maximize your natural curves.

What is V Shaped Glutes 

V-shaped glutes refers to a physique where the glutes have a distinct V-shape appearance when viewed from behind. 

This V-shape is created by the separation of the glutes into rwo distinct muscles, the gluteus medius and gluteus maximus, which creates a “valley” between the two muscles. 

The gluteus medius is located on the outer surface of the hip, and the gluteus maximus is the largest muscle in the glutes.

How To Fix V Shaped Glutes 

Fix Your Nutrition First

Before we get into the workouts, you need good nutrition for your gluteus medius to grow. 

In order to grow and develop your gluteal muscle, the body needs a consistent supply of the right nutrients, including protein, carbohydrates, and healthy fats.

When you do glute training, small tears(1) in your muscle fibers occur. These tears are repaired by the body through a process called muscle protein synthesis, which uses protein as the building block. 

Your diet needs to be high in protein to support muscle growth and recovery, and is particularly important for the gluteus medius.

You also need carbohydrates to provide energy for the body and the muscles.

These are needed for endurance during your glute training. You can get complex carbohydrates, from whole grains like oatmeal, potatoes and some veggies.

These can help to fuel the body during workout and promote muscle growth.

Don’t forget that you need healthy fats as well.

Omega-3 fatty acids provide energy, support the immune system, and help to reduce inflammation in the body after an intense workout.

They also help to maintain healthy hormone levels, which can impact your glutes growth and recovery.

Here’s a list of some bigger butt foods you can add to your diet. 

The V Shaped Glutes Workout Plan

Remember, the gluteus medius muscle is one of the three main muscles that make up the glutes, and is located on the outer surface of the hip. 

While compound exercises, such as squats, deadlifts, lunges, and step-ups are effective for building and toning the glutes as a whole, they aren’t specifically targeting the gluteus medius muscle.

Compound exercises tend to involve multiple muscle groups at once, and while they can help to build overall muscle mass and strength, they may not effectively target smaller, specific muscle groups such as the gluteus medius.

The gluteus medius is activated during exercises that involve hip abduction and external rotation, such as the ones listed further down below.

When you perform isolation exercises that specifically target the gluteus medius, you can effectively build and grow this muscle.

Exercises For V Shaped Glutes

Let’s look at some of the best V shaped buttocks exercises:

1. Fold Over Side Leg Lifts

• Begin by assuming the starting position A as illustrated in the image above. You can choose to start with your right leg, with toes touching the ground as demonstrated. 
• Slowly raise your right leg to the side as high as possible and hold for 1-2 seconds before returning to the starting position. 
• Repeat the movement for the desired number of reps on both the right and left legs.

2. Glute Band Lateral Donkey Kicks

• Begin by positioning yourself in starting position A with your elbows supporting your upper body and a band wrapped around your thighs, just above your knee caps. 
• Starting with the left side, slowly lift your left leg out to the side until it is parallel to the ground. 
• Next, straighten your leg and hold the position for 1-2 seconds before returning to the starting point. 
• Repeat the movement for the desired number of reps on both the left and right legs.

3. Alternate Curtsy Lunge

• Begin by standing in position as demonstrated in the image above. 
• Lower your body by moving your left leg backwards behind your right foot, hold that position for 1 second. 
• Rise back to the starting position, then repeat the movement with your right leg. 
• Repeat the movement for the desired number of reps on both the left and right legs.

4. Single Leg Thrust Dumbbell

• Get into position A as illustrated in the image above, holding a dumbbell on your pelvic area. 
• Ensure that the weight of the dumbbell is more heavily concentrated on the side that will be lifting. 
• To begin, start with your left leg and your right leg folded on top. Perform a thrust, hold for 2-3 seconds while contracting your glutes. 
• Lower your body to the starting position and repeat the movement for the desired number of sets and reps. 
• Then, switch sides do the same with the other leg.

The Full Week V Shaped Glutes Workout Schedule

Monday:

Warm-up: 3 minutes of light warm-up

Fold Over Side Leg Lifts: 3 sets of 12 reps (each side)

Glute Band Lateral Donkey Kicks: 3 sets of 12 reps (each side)

Alternate Curtsy Lunge: 3 sets of 20 reps (each side)

Hip thrust dumbbell: 3 sets of 20 reps

Tuesday:

Warm-up: 3 minutes of light warm-up

Glute Band Lateral Donkey Kicks: 3 sets of 12 reps (each side)

Alternate Curtsy Lunge: 3 sets of 20 reps (each side)

Hip thrust dumbbell: 4 sets of 12 reps

Fold Over Side Leg Lifts: 3 sets of 12 reps (each side)

Wednesday:

Warm-up: 3 minutes of light warm-up

Alternate Curtsy Lunge: 4 sets of 12 reps (each side)

Hip thrust dumbbell: 3 sets of 20 reps

Fold Over Side Leg Lifts: 3 sets of 20 reps (each side)

Glute Band Lateral Donkey Kicks: 2 sets of 20 reps (each side)

Thursday: Rest day

Friday:

Warm-up: 3 minutes of light warm-up

Hip thrust dumbbell: 4 sets of 12 reps

Fold Over Side Leg Lifts: 4 sets of 12 reps (each side)

Glute Band Lateral Donkey Kicks: 3 sets of 25 reps (each side)

Alternate Curtsy Lunge: 3 sets of 12 reps (each side)

Saturday:

Warm-up: 3 minutes of light warm-up

Fold Over Side Leg Lifts: 3 sets of 12 reps (each side)

Glute Band Lateral Donkey Kicks: 3 sets of 12 reps (each side)

Alternate Curtsy Lunge: 3 sets of 12 reps (each side)

Hip thrust dumbbell: 3 sets of 12 reps

Sunday: Rest day

The next week, you can increase the reps and sets. And you can also switch the order of the exercises to add variety to your workout.

You Now Know How To Turn V Shaped Glutes Into Round Glutes

With the right workout plan and nutrition, it is possible to transform V-shaped glutes into round glutes. 

The workout plan above includes exercises that target the gluteus medius and gluteus maximus muscles, which are essential for achieving rounder and bigger glutes. 

Remember as the weeks progresses, increase the reps and sets as you progress to achieve better results.