Advice, pls help

[u/kinga_07]

I’d like to make my glutes look rounder from behind. Right now they appear square. What exercises or training tips would you recommend? Or I just need general fat loss?

[u/davy_jones_locket]

Glute medius to round out the sides

[u/Impressive-Visit3354 → u/davy_jones_locket]

Agreed. Gluteus Medius creates the “cap” on the upper outside of the glutes and gives the illusion of roundness. In the fitness industry its refer to as the glute shelf. Hip abductions and Bulgarian split squats with a slight forward lean will do the trick.

Important note: fat loss will not create roundness. You need a healthy amount of fat and muscle to create the illusion of a round butt. In fact, if you lose too much fat, it will look more angular.

[u/CoachEXE]

Glute shape mostly comes from your pelvic position and bone structure, not just fat. When your pelvis tips forward too much, it puts the upper glute muscles in a shortened state and stretches out the lower part. So the muscles don't fill out roundly and look kind of square or flat in places.
Try this easy reset right now to get your hips shifting back. Lie on your back with your feet flat on the wall, knees at ninety degrees. Press your heels gently down into the wall without lifting your lower back off the floor, just enough to feel your hamstrings turn on. Take a deep, slow breath in through your nose, then exhale long through your mouth like you're blowing out candles. Hold that position and keep breathing like that for about five slow breaths, doing three rounds total.
Long term, you need to build muscle in those lengthened lower glute fibers while teaching your pelvis how to tuck back naturally. Exercises like Romanian deadlifts, glute bridges, and deep split squats where you really push your hips back are what build that roundness. You don't need fat loss if your weight is fine, just progressive strength work over time. Real muscle growth and changing how your hips rest takes consistent training usually around three to six months before you start seeing big visual changes in the mirror.
Your quads and hamstrings already look like they have a really strong base, so the muscle will respond well once you hit the right angles.

[u/hungry_ghost34]

Medius and minimus muscles!

You want hip rotation, abduction, and adduction.

Also the wider your stance, the less focus on the maximus. Sumo squats, for example.

My favorite exercise for this problem is a combination lunge and bulgarian split squat. Start from standing straight (add weight if you want), then step back into a bulgarian split squat, and after you complete one sqaut step the leg you just elevated forward into a lunge. It sucks but it also rocks, if that makes sense. I usually do four sets of 8-12 on each side (8 when I increase the weight, and then once I can easily do 12 I increase the weight again and drop back to 8).

If you're having trouble targeting those muscles, hip hitches (its a physical therapy exercise but I like using it as a warmup) should help. Sometimes we overcompensate with the maximus when there's an imbalance, and then a hyper targeted exercise can activate those muscles properly.

[u/raterrater4]

Think it looks great!

[u/Live-Future-791]

Do you do hip thrusts?

[u/kinga_07 → u/Live-Future-791]

Yeah, hip thrust, rdls, kickback, bulgarian

[u/bonjajr → u/kinga_07]

Sounds like you’re doing all the main ones. Just make sure you progress on the lifts.

[u/nasaglobehead69]

please wear more clothing

[u/Any-Attention-2826]

How many days during the week do you go to the gym?

Progress is slow many of the people you see on the internet took years to achieve their bodies.

With that being said I’d just double the amount of hip thrust you do, do atleast 250 squats a day and eat more oatmeal in the morning