How to Sculpt a Tear Drop Shaped Butt

By Doug Setter (and modelled by Helena Van Der Zon)

The butt muscles are essential in almost all movement, from dancing to sports to modelling. When the butt muscles aka gluteus maximus aka “glutes” are neglected or trained improperly, a (literally) wide variety of undesirable butts are produced. While not all women born with Barbie Doll derrières, the right training can get you the backside that nature neglected and you still want.

The fast-twitch leg muscles, like those found in dancers, figure skaters and sprinters tend to be more developed and muscular than those of slow-twitch muscle athletes, like a marathon runners. (Some exceptions apply.) So, even if you enjoy regular cardio exercise, you need the strength training to build a strong, rounded butt.

Squats and leg press machines are good to a point. Along with strength training, you need to be working the external rotator muscles to sculpt the female butt into that tear-drop shape. These means a figure skater, (who uses the pushing outward movement of her legs) usually has a more shapely butt than that of, say, a long distance cyclist.

If you doubt this, look through the sports magazines and pick out which women have the most attractive butts. The cyclists, runners, kayakers and team sport players usually have nicely developed butts. But, the prize-winning butts generally belong to the ballerinas, figure skaters, sprinters and kicking-style martial artists. All of these latter mentioned activities rely on the external hip rotator muscles (eg. Periformis).
So, without further ado, here are the exercises:



1. Reverse lunge.

(Special thanks to Helena Van Der Zon for posing for the photographs)
a. Stand with your feet shoulder width apart (with or without a weight in each hand.

b. Step back, with one leg, about 2 ½ feet to a meter to the rear.

c. Squat down so that your front knee is above your front ankle and front thigh is parallel to the ground. Look straight ahead and keep your back straight.
d. Return to the starting position with your feet shoulder width apart and step back with your alternate foot.
e. Repeat 5 to 10 times each leg. Work up to 3 sets of 10 each leg before increasing held weight.




2. Wide Dumb bell Squat

a. Stand with your feet double shoulder width apart and pointing outwards at 45 degree angles. Hold a weight, such as a dumb bell, straight in front of you, between your legs. (Hold the dumb bell, with both hands, by the plate, like you would holding a small wooden stool so that the dumb bell is vertical.)

b. Keeping your knees pointing outwards, aligned with your feet, squat down until your thighs are parallel to the ground.

c. Then, straighten your legs and (most important) squeeze your butt muscles together. d. This last flexing, motion gives you greater definition than just performing numerous squats. Remember it is this external rotating motion of the legs that forms that tear drop shape.
e. 10 to 20 repetitions.




3. The Double Kick

a. This is like the Pilates movement. You lie on your stomach with your head down, legs slightly apart and arms by your sides.
b. Raise your torso and legs off of the mat, while keeping your head looking forward about one foot ahead of you on the floor.
c. As you raise your legs, force them straight and rotate them outwards. Hold that position for two seconds and flex your back and butt muscles.
d. Repeat the exercise 4 to 8 times.

Follow up with a cool down, like cycling, running or walking, to avoid muscle tightness. Doing these movements in an honest effort three times per week and eating well will make your backside will feel and look strong, solid and shapely.

Doug Setter, BSc.(Nutrition) is a personal trainer and author of Stomach Flattening, Reduce Your Alcohol Craving, How to Handle Your Alcohol Craving: Student’s Edition, One Less Victim and Strength-Endurance Secrets: Build an Unstoppable 2nd Wind. He has trained in kick-boxing and competed in Hong Kong and Canada. Doug has served with the U.N. Peacekeeping Forces in former Yugoslavia, parachuted with the Cdn Airborne Regiment, climbed Mt. Ranier and ran five complete marathons. He has trained over 400 in military skills, Pilates, weight-loss and kick-boxing. He can be contacted at:
His website is:

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.