Shape Glute Muscles


I have a question about shaping the glute muscles.

I find it difficult to develop my glutes at the lower/outer areas, so my butt always looks the shape of a pair of briefs which I really don't like.

They curve round and up at the outer part, rather than blending nicely into the upper legs. Sorry if that's not very clear! it's difficult to describe!

I hope you know what I'm talking about?  I'm also hoping you can suggest exercises that will address this?

Answered By:

Mike Behnken, MS, CSCS ANswers the Fitness Question

Qualifications of Mike Behnken

To get to the Bottom of your Bottom you have to Look at your Body's 3 compartments



If your joints are severely out of alignment due to genetics or a past injury they may be the cause of the shape of your glute muscle. Your joints may also be out of alignment due to muscle imbalances which affect bone. Read the posture problems article:



Do you have any clue what your body fat percentage is?  If you are overfat you may have excess fat deposits in the area you speak of. Simply adhering to a balanced exercise program and diet will solve your problem. Read average percent body fat:



If you have tried to "tone" your glutes in the past, you may have performed exercises incorrectly or had poor exercise selection which built the muscle the wrong way causing the shape of your glutes to be off.

Your glute muscles may be over or under developed in certain areas also. Remember the gluteus maximus is the largest muscle in the body. The best exercise to work your glutes is the lunge. Remember to lunge far away and keep your body upright to concentrate on your glutes. Read all about lunge exercise:


Try to eliminate 2 of the 3 compartments so you can know what to target, muscle building, fat loss, or stretching to improve posture.

Good luck!

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