A “square” or H-shaped profile in the buttocks is a common observation resulting from a unique combination of fixed skeletal structure, muscle tissue volume and insertion points, and genetically determined fat storage patterns. This contour is a natural variation of human form. The shape is defined by a relatively uniform width from the waistline down to the gluteal fold, giving the sides a vertical, rather than rounded, profile.
The Bony Framework
The underlying structure of the pelvis forms the foundation for the shape of the entire gluteal region. The pelvic girdle, which includes the hip bones (ilium, ischium, pubis), dictates the width and overall projection of the area. Genetic coding determines the precise width and angle of the iliac crests, the prominent upper edges of the hip bones. A square appearance is often associated with high hip bones or a pelvis that is vertically shorter and wider than average. This bone structure creates a broad, level shelf where gluteal muscles and soft tissue attach. When the outer edges of the pelvis are positioned high and wide, the resulting space between the outer thigh and the lower back is relatively flat, contributing to the H-shape contour.
Gluteal Muscle Development and Placement
The specific configuration of the three gluteal muscles—the gluteus maximus, medius, and minimus—significantly influences the final external shape. The gluteus maximus provides the bulk and projection of the rear profile, but the gluteus medius and minimus are particularly relevant to the square shape. These two smaller muscles are located on the outer side of the pelvis. If they are less developed, the area along the sides of the hip bones may lack the volume needed to create a smooth, rounded transition. This reduced volume contributes to trochanteric depressions, sometimes called “hip dips.” These indentations, combined with a relatively flat gluteus maximus, reinforce the vertical lines that define the square shape. The muscle’s genetically fixed insertion points also determine the maximum height and placement of the muscle bellies.
Understanding Fat Storage Patterns
Subcutaneous fat distribution, the layer of adipose tissue beneath the skin, is a primary factor in creating a square contour. Genetics and hormones influence where the body preferentially stores this energy reserve. In individuals with a square shape, there is often a higher concentration of subcutaneous fat stored around the upper hips and flanks, commonly referred to as “love handles.” This fat storage pattern creates a distinct horizontal line across the top of the gluteal region, visually squaring off the upper boundary. The width remains consistent from the high waist down to the hip bone, forming the upper parallel line of the perceived “H” shape. This combination of upper flank fat and lower glute flatness completes the boxy silhouette.
How Movement and Exercise Influence Appearance
While the skeletal structure is fixed, the volume of the gluteal muscles and the percentage of body fat are adjustable factors that can alter the overall appearance. Strategic resistance training can increase the size of the gluteal muscles, which in turn changes the external contour.
Targeting the Gluteal Muscles
Exercises that specifically target the gluteus medius and minimus, such as hip abductions, lateral band walks, and clamshells, are important for building volume on the sides. Increasing the muscle mass in the gluteus medius helps fill the area around the hip dips, rounding out the transition from the upper thigh to the waistline. Exercises that heavily recruit the gluteus maximus, like hip thrusts and deep squats, add projection and lift to the rear profile.
Body Fat Reduction
Overall body fat reduction through diet and consistent activity can diminish the fat stored in the upper flanks and waist. By reducing the size of the upper fat deposits and increasing the volume of the underlying muscle, the silhouette can shift from a square to a rounder shape.