Do you want to know how to get a Heart Shaped ASS easily? Here is a step-by-step guide to get your perfect full and Bigger Butt Faster.

Of course, many women strive to have a heart-shaped booty.

Not only does it look great, but it also shows a healthy and strong lower body. 

To get a heart shaped ass, you need to do more than just squats and lunges.

Commitment, consistency and a balanced approach, including both nutrition and exercise, are required.

Anyone can get a heart-shaped butt, if they have the right plan.

This article will provide you with a step-by-step guide on how to get a heart shaped ass, along with the best nutrition and exercise tips.

You’ll get practical advice to help you achieve your fitness goals, whether you’re an expert or a novice. 

So, if you’re ready to sculpt your butt into a heart shape, read on!

Factors Influencing ASS Shape

Heart Shaped Butt

Genetics, muscle size, bone structure and distribution of body fat are all factors that influence the shape of your ass.

Understanding these factors and how they influence butt form will help people better understand their unique features. 

They can then work to achieve their desired v-shaped ass.

1. Genetics

Our parents’ genes can affect the way that our muscles, tissues, and bones develop. This ultimately impacts the appearance of the butt.

It means that certain individuals are predisposed to have a particular type of butt due to their genes. 

A square-shaped butt, for example, may be more common within some families while a heart shaped butt is more prevalent in other families.

It’s important to remember that the shape of a person’s butt is not determined solely by genetics.

Although some features are predetermined, factors such as muscle mass, bone density, and distribution of body fat can play an important role in shaping the butt.

Individuals can still alter their butt form through targeted exercises, a healthy lifestyle and consistency in their routine.

Understanding how genetics affects butt shape will also help people accept their own unique features. 

Remember that there’s no “ideal” shape for a butt.

Celebrate and embrace our differences to foster a positive body image, which can lead to increased confidence and self acceptance.

2. Muscle mass

The mass of the muscles is important in shaping your ass. 

The gluteal muscle group, including the gluteus medius and minimus, is responsible for the round appearance of the butt.

It is possible that some individuals have more muscle mass and density in their glutes. This can lead to a butt that is fuller.

But, merely having a genetic disposition for a certain amount of muscle mass in your glutes doesn’t guarantee that you will have a good butt shape.

By focusing on exercises such as glute bridges and squats and deadlifts, you can make your butt look fuller.

A lack of movement and muscle development can result in a formless appearance.

3. Bone structure

The shape and width of the hip and pelvic bones are crucial to the appearance of your ass.

A wider pelvis, for example, can result in a more prominent curvature of your lower back as well as a rounded appearance of your ass.

Angle of the hip can also affect the shape of the butt. People with a narrower angle on the hip bone tend to have more of a square-shaped ass. 

Those with a larger angle have more of a heart-shaped ass.

The shape of the sacrum, located at the base of the spine, may also influence the curve of the butt or lower back.

Even though bone structure is mostly determined by genetics and targeted exercise, strength training and a good diet can enhance and define a butt’s shape, regardless of bone structure.

Exercises targeting the glute minimus and medius, such as single-leg glute bridges and lateral band walking, can create a more lifted appearance for individuals with narrower hip bones.

4. Body fat

The number of fat-cells in the body determines not only the total fat percentage, but also how fat is distributed in various areas of the body.

A large amount of body weight can cause fat to be stored in undesirable areas. This can lead to an unattractive butt shape.

The body tends to store fat in the butt, the thighs and the stomach. 

A high body fat percentage will negatively affect the appearance of your butt, lower body and thighs.

Maintaining a good Ass shape requires that you keep your body fat in check.

Combining weight training with cardio can reduce body fat, tone muscles and give you a more defined and sculpted ass.

You can achieve any desired shape by staying within the healthy range of body weight.

Building a Heart Shaped Ass

Heart shaped Ass

To build a heart-shaped ass/butt, you need to focus on your glutes muscles.

For optimal shape, it is important to isolate the glutes through specific exercises.

This includes glute bridges as well as conventional deadlifts and unilateral exercises such as the pistol squat. 

You can achieve a heart shaped ass by strengthening and activating the gluteal muscle.

Target the Glute Muscles

To achieve the best results, you should focus on certain areas of your glutes.

The glutes consist of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. 

Each of these muscles is vital to the overall functioning of the body.

  • The gluteus maximus: This is the largest muscle in the human body, and it is responsible for hip extension – the movement where the leg is straightened behind the body. 

This movement is necessary for many activities, including running, jumping and climbing stairs. 

The gluteus maximus also helps to stabilize the pelvis, protect the lower spine, and externally rotate the hips.

  • The gluteus medius: This is situated on the outer surface of the pelvis. It is responsible for hip abduction – moving the leg away. 

This muscle is essential for stability and balance, particularly when performing movements such as stepping sideways or walking on uneven surfaces.

  • The gluteus minimus: This is situated beneath the gluteus medius and is responsible for hip abduction. 

It also helps to stabilize the pelvis and internally rotate the hip, which are important for maintaining good posture.

Understanding the functions of each muscle will help you better target it during your exercises to achieve a Heart or V-shaped butt.

This involves specific exercises for each muscle, such as glute bridges and lateral band walk for the gluteus medius or step-ups and clamshells for the gluteus minimus.

You can achieve a heart-shaped ass quickly by incorporating these exercises into your routine.

Progressive Overload

This involves increasing your weight, volume or intensity to achieve continuous muscle growth.

To achieve the best results from progressive overload, you need to find a balance between working hard enough to increase muscle mass but not too hard to risk injury.

It’s crucial to focus on proper technique and form when you work out.

Start with lighter weights, and increase them as you gain strength.

Add more reps, sets, or exercises to your workouts over time.

You can also increase your intensity by decreasing the rest between sets, or incorporating more challenging movements such as unilateral movements which require greater stability and balance.

Remember that progressive overload takes time and consistency to achieve results.

It’s vital to constantly reassess the needs of your body and adapt your workouts accordingly. 

You can modify your program or incorporate new exercises that target different areas in your glutes such as the medius or minimus.


Paying attention to your diet will help you build muscle and reduce fat. 

A balanced diet that includes adequate amounts of carbohydrates, protein and healthy fats will help you achieve your goals.

  • Proteins are essential for muscle repair and growth. Include lean protein sources in every meal. These include chicken breast, fish, lentils, Greek yogurt and tofu. 

Consider adding protein supplements such as whey or casein protein powders to your diet if you need more protein and want to support muscle growth.

  • Carbohydrates can be a great source of energy and fuel for your workouts. Concentrate on complex carbohydrates such as sweet potatoes and oats. 

These foods are rich in fiber which can help you to feel satisfied and full.

  • Healthy fats can be beneficial to your health, and they may even help you lose weight. 

Include healthy fats in your diet, including avocados, nuts, seeds, olive oils, and fatty fish/seafoods into your meals. 

These foods will help you maintain healthy cholesterol levels and feel satisfied.

For optimal muscle growth and fat reduction, it’s important to consume a well-balanced diet that is tailored to your body’s needs.

Exercises To Achieve A Heart Shaped Ass


Exercises that work your glutes, in addition to eating a healthy diet, can help build muscle and activate your glutes, giving you a round butt.

Some of the Exercises that will help you achieve a heart-shaped ass are hip thrusts, Romanian Deadlifts, lateral bands walks, clamshells, fire hydrants, and Bulgarian Split Squats. 

You can incorporate these exercises into your routine, and adjust the repetitions and sets based on your goals and strength level.

1. Hip Thrusts

Hip thrusts are one of the best exercises for building larger and stronger glutes.

Hip thrusts are known to be effective at producing visible results. 

They work the gluteus maximus, which is the largest muscle of your buttocks.

The barbell Hip thrust,, is the most effective for optimal results.

  • To perform a barbell hip thrust, place your upper back on a bench, and then place the barbell over your hips.
  • Then, with your feet flat on the ground, push through your heels and raise your hips up towards the ceiling.
  • Squeeze your glutes at the top of the movement, before you lower your hips back again.

Other variations of Hip Thrusts include, dumbbell Hip Thrusts and side-lying squats.

It is important to select a variation which challenges your glutes while allowing you to do the exercise in good form.

Start with three sets of 8-12 repetitions, and increase the weight as your strength increases.

The key to building larger and stronger glutes is progressive overload. 

This means gradually increasing the weight you lift over time. 

Hip thrusts can be incorporated into your routine to achieve desired results.

2. Romanian Deadlift

The Romanian Deadlift is an exercise that can be used to develop the hamstrings and glutes as well as the lower back and midsection.

Anyone who wants to tone and strengthen their core and lower body muscles will benefit from this exercise. 

It is essential to do the exercise correctly in order to avoid injury and get maximum results.

  • Start by standing up tall and bringing your shoulders back.
  • Keep your palms facing you and hold dumbbells with your hands in front of your thighs.
  • Keep your head and back neutral while pushing your buttocks forward.
  • Lower dumbbells to the floor and allow them to move down your legs, while your hips are hinged backwards.

As you stand with dumbbells, push your hips backwards once you have reached your maximum range.

Before lowering the dumbbells, squeeze your glutes. Repeat this exercise three times with 8-12 repetitions. As you improve, increase the weight.

To maximize your results and avoid injury, maintain the correct form throughout. 

The Romanian Deadlift is a great exercise to target the hamstrings and glutes. It also targets the back and midsection. 

You can tone your lower body by incorporating this exercise into your routine.

3. Lateral Band Walks

The lateral band walk is a great exercise to activate the glutes, and the tensor fasciae latae muscle that runs from the hip down the outside of your thigh.

You can perform them with a mini band wrapped around your legs just above your knees or ankles. 

This exercise is versatile and can be used for a warm-up, activation exercises or as part of a Superset.

  • To perform lateral band walks, stand with your feet slightly apart, your knees slightly bent and keep your core engaged.
  • Step to the side with your right foot, maintain tension on the band and parallelise the feet.
  • Step your left foot towards the right foot and continue to step in the same direction, but return with the opposite foot.

As you do each step, you want to make sure that you are focusing on your glutes and keeping your midsection stable.

Avoid excessive twisting and movement of the knees or hips. Maintain tension on the band and keep your feet forward.

The lateral band walk is a great exercise that can be done anywhere. It requires minimal equipment.

Mini-bands can be found at a low price and they take up little room in your gym bag. 

The resistance can be adjusted by choosing a heavier or a lighter band depending on your goals or strength.

4. Clamshell

This is an excellent isolation exercise for the gluteus medius.

This is a simple but effective exercise, which requires little equipment. It makes a great addition to any lower-body workout routine.

You can add more resistance by placing a dumbbell or weight plate on top of the leg.

Clamshell exercises are characterized by the resistance curve that is possible with a resistance-band.

The resistance band allows you to squeeze your glutes hard by working them in the shortened position. 

It’s challenging but extremely beneficial to build strength in your glutes.

5. Fire Hydrant

The fire hydrant is a unilateral exercise that strengthens the gluteus medius and minimus muscles, as well as the tensor fasciae latae muscles.

The midsection, shoulders, and arms can also be targeted with this exercise. 

Follow these simple steps to perform the fire-hydrant exercise:

  • Start by laying on your back on a mat.
  • Make sure your hands and knees are at hip-width.
  • Slowly raise one leg with the knee bent to the side, as though you were a canine lifting its leg in order to pee on the fire hydrant.
  • Keep your spine neutral and your core engaged throughout the entire exercise.
  • Stop for a moment and feel your glutes working.
  • Return your leg to its original position.
  • Repeat the same procedure on the opposite leg.

For this exercise to be effective, you must maintain control and good form throughout. 

An exercise mat will provide additional cushioning and grip to your hands and legs.

6. Bulgarian Split Squat

The Bulgarian Split Squat is a complex exercise that requires control and proper form.

Beginners are advised to start with the conventional split squat before attempting this bulgarian split squat.

The Bulgarian Split Squat is perfect for developing glute muscles. Research indicates that partial squats activate the gluteus muscle more than full squats.

It is important to adjust your form in several ways if you want the Bulgarian Split Squat to be as effective as possible for building glute muscles.

A helpful tip is to widen your stance, and to point your toes outwards. This will engage your glutes more during the exercise.

The Bulgarian Split Squat is a great exercise for building glutes.

This exercise can be incorporated into your daily routine to help build up the muscles in your glutes and ultimately lead to a heart-shaped butt.

Sample Workout Routine For Heart Shape Bum

If you want to achieve a heart-shaped bum, glute exercises are crucial. This is a sample exercise routine that will help you reach your goals.

Heart Shape Bum
WorkoutExerciseSetsRepsRest (seconds)
Workout 1
Hip thrusts48-1260-90
Romanian Deadlift48-1260-90
Lateral Band Walks312-1545-60
Fire Hydrant312-1545-60
Workout 2
Bulgarian Split Squat48-1260-90
Glute Bridge48-1260-90
Hip Abduction Machine312-1545-60
Cable Pull-Through312-1545-60
Reverse Hyperextension312-1545-60

Perform Workout 1 on a Monday and Workout 2 on a Tuesday, giving your glutes ideally 48 hours rest between workouts.

Listen to your body to avoid injury and remember to rest between sets.

To achieve a heart shaped ass, you need to combine exercise with good nutrition, vitamins and supplements. This will help build muscle and reduce body fat.

This workout can help you get a great bum shape with consistent effort.

Frequently Asked Questions About Heart Shaped Ass

1. Can Cardio help me get a heart shaped Ass?

Cardio can improve your overall cardiovascular health, and burn calories. However, it won’t necessarily give you a heart-shaped butt.

The best way to achieve a heart-shaped butt would be through a combination between targeted glute exercises, and a healthy eating plan that promotes muscle growth.

2. What’s the difference between a Round Ass and Heart Shaped Ass?

Heart-shaped Ass is characterized by a more defined form, with a waistline that slowly widens, and curves outward to resemble a heart.

While, a round-shaped Ass is characterized by its fuller and rounder shape. However, the shape of the Ass is determined by your genetics.

3. Can I get a heart Shaped Ass without Surgery or Implant?

Yes, you can achieve a heart shaped ass without any surgery or implants. It’s important to know that your ass shape is heavily determined by genetics.


It takes commitment and consistency to achieve a heart-shaped ass, but with the right nutrition and exercise it is achievable.

Exercises like squats and lunges can help shape and build your glutes.

As you improve, it’s important to keep challenging yourself by adding heavier weights and resistance bands.

A balanced diet that contains enough calories and protein to promote muscle growth is essential. 

Although genetics may play a part in the shape of your butts, regular exercise and good nutrition can make a big difference.

Note that results won’t come overnight; Hence, with time, effort and consistency, you can achieve a heart shaped ass and feel confident in your own body.