3 days ago
How to get an A-list ‘butt shelf' like Carol Vorderman and Khloe Kardashian without surgery
SCULPTED, lifted and peachy… some celebrities seem to have a bum that defies gravity - the kind that you could rest a wine glass on.
In 2025, this is known as the ' butt shelf ', and it has become a gym-lover's goal.
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Take Carol Vorderman or Khloe Kardashian, for example. Their butts aren't just pert, but they are large enough to protrude like a shelf.
It's the same for Chloe Ferry, Demi Rose, Iggy Azalea, Chloe Bailey and Blac Chyna - you could balance a pint on their backsides!
And yes, OK, some celebs have gone under the knife for their shelf-like derrieres. But you can build your own set of round glutes without resorting to surgery.
Will Duru, personal trainer and founder of fitness app 12Reps, says that the most important thing is to add resistance in the form of weights.
'This is the best way to build muscle and grow your glutes - the muscles in your butt,' he tells Sun Health.
'When you challenge your muscles, tiny tears are created in the muscle fibres.
'It's when the muscles rebuild and repair that they grow back stronger - and in the case of your butt, more peachy.
'Plus, resistance based training also helps support your hormones, such as increasing testosterone, which helps with muscle growth.'
It's not just about size when it comes to a butt shelf though; it's about shape, height and structure.
To get a juicy behind, you need to be focusing on all of the three gluteal muscles, paying close attention to the gluteus medius and maximus, Will says.
The medius is found on the outer surface of your pelvis. It works when you lift one leg to the side.
The maximus is the biggest glute muscle and forms the bulk of your butt.
'Certain moves help to build the upper part of the maximus, to really help build that shelf,' adds Will.
While a butt shelf might look great in a pair of leggings, tight jeans, a skimpy bikini or short summer dress, strong, perky glutes are also useful for general movement.
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'The glute medius is important in lateral movements, balance and single-leg stability, making running, jumping and sprinting feel easier,' Will says.
'Plus, strong glutes help to prevent injuries as they take some of the load off certain joints, such as the hips, knees and ankles.'
Fancy yourself a butt shelf this summer? Give Will's four top moves a go.
Complete the set reps and aim for four to five sets of each.
Go as heavy as you can, while maintaining food form.
Keep rest to a maximum of 60 to 90 seconds between sets.
1. Lateral band walks
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LATERAL band walks are one of the best exercises for activating the glute medius, according to research published in the Open Access Journal of Sports Medicine.
They work particularly well as a glute warm up before your main workout, and also as a finisher.
Place a high-resistance loop band just above your knees and stand with your feet shoulder-width apart.
Hold a dumbbell in both hands at chest height.
Squat down slightly, keeping resistance in the band.
Step your right foot out to the right. Then, bring your left foot to the right, keeping tension in the band.
Go for 10 steps on the right side then 10 on the left, resting for 30 seconds between sets.
2. Dumbbell walking lunges
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THIS is a heavy exercise that will test your balance and help you build a shelf.
Hold a dumbbell in each hand and stand upright, with your arms by your sides.
Roll your shoulders back, then step forwards with your right leg, lowering down into a lunge. Your back knee should tap the floor.
Then, push through your front heel to come back to standing.
Now, step forwards with your left foot and drop into a lunge again.
When you come back to standing, repeat with the right foot.
Aim for 20 walking lunges in total - 10 on each side.
For this move, it's important to make sure you're always pushing through your heel to really work the glutes.
3. Step ups
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ANOTHER move that will test your balance, step ups are great for working your glutes and boosting your butt.
Stand in front of a gym bench or a sturdy high step with a dumbbell in each hand and your arms by your sides.
Step one foot onto your platform, driving through your heel to lift your body up to standing.
Bring your other foot up to meet the first, before stepping back down slowly and returning to your start position.
Aim for 10 to 12 reps per leg.
If you struggle with balance, hold one dumbbell in the opposite hand to the leg that's working, and use your free hand to hold onto a nearby support.
4. Donkey kicks
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START on your hands and knees.
For resistance, place a dumbbell in the crook of your left knee.
Then, keeping your left knee bent, lift it up and back down, squeezing your glutes as you do so.
Pause, then return to your start position.
Aim for 10 to 12 reps on one side before moving to the other side.
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OTHER TIPS TO BUILD A BUTT SHELF
AS well as including resistance based glute exercises into your regime, Will recommends taking some extra booty-building steps.
1. Keep increasing your weights
'Progressive overload is essential for consistent muscle growth,' Will says.
'By increasing the challenge on your muscles over time, they keep adapting.
'So as your current weight gets easier, start increasing your weight.'
Limited on your weight selection?
'You can also increase the number of reps or sets, as well as slowing the reps down to keep muscles under tension longer, making them work harder,' adds Will.
2. Eat for muscle growth
What you do outside of the gym is just as important as what you do in there.
'Protein-rich foods, such as chicken, eggs, fish, beef, tofu and Greek yoghurt, help muscles to repair,' Will says.
'Eat protein shortly after your workout if you can. Try greek yoghurt with berries or hard boiled eggs.'
The best sources of protein
Protein is found in everything from tuna to baked beans.
As a guide, the NHS says the following foods contain:
Beef mince (140g) - 28g
Battered cod (180g) - 25g
Tinned tuna in oil (100g drained) - 25g
Salmon (100g) - 23g
Lamb chop (70g) - 20g
Tofu (80g) - 19g
Quorn (100g) - 13g
Roasted peanuts (50g) - 13g
Chicken breast (40g) - 11g
Cheddar cheese (40g) - 10g
Cow's milk (half pint) - 10g
Soya milk (half pint) - 9g
Baked beans (150g) - 8g
Yoghurt (125g) - 7g
Egg (one) - 7g
Peanut butter (25g) - 6g
Green lentils (40g) - 4g
Healthy carbs like whole grains, potatoes, beans and vegetables, also help you recover - and they're ideal to fuel your workouts.
Smaller amounts of healthy fats, such as avocado, nuts and seeds, will help your hormones.
Will adds: 'If you want to build a butt, don't be afraid to eat.
'Ideally, you'd be in a slight calorie surplus - eating more than you burn - so that your body has lots of energy to build new muscle.'
3. Always activate
To really make the most of your glute workouts, you need to activate the glutes muscles beforehand.
'If you don't, other muscles can overcompensate - such as your back - leaving you injured,' Will says. 'And then you won't get the most out of your workout.'
Squats with a resistance band around your knees, bodyweight walking lunges and bodyweight hip thrusts will help to wake up your glutes.
