Reshape Your Glutes & Hamstrings with These Five Moves

Sarah Cann Training

Let’s establish something right off the jump of this post...

A majority of women choose to work with me in the Chiseled program because I build killer glutes.  

*Yes, they also shed body fat, get stronger, faster, and feel more confident.

But the feedback I receive most often from my clients in the program is that their waist got smaller but their booties got bigger (out not wide haha!).


Ladies, it’s totally ok to want to reshape your legs & glutes. Own that sh**.

So how does one get on track for a banging booty?


*Squats are the simplified answer. So much goes into building our glutes & hamstrings but one step at a time Grasshopper!
Squats are probably the best lower body exercise there is, and not just because they work the glutes. Squats are functional, targeting every muscle in the lower body and mimicking a move you do all day long.

know the basics of a good weighted squat:

  • A heavy weight is ideal for this exercise.

  • Hold weights in each hand. You can hold the weights either at your sides or over your shoulders.

  • Begin with feet about hip-distance apart.

  • Bend the knees and lower into a squat, sending the hips back behind you like you're sticking your butt out.

  • Think of sending your butt back to you when you squat, putting the emphasis on your glutes and thighs instead of on the knees.

  • Go as low as you can, then push back to start.

Now that you’ve got the basic squat down, let’s get to work.


Sumo Squat. The sumo squat is a wide-legged squat with a focus on the inner thighs, a great variation on traditional squats. Because your toes are turned out at an angle, the key to keeping this move safe is to make sure your knees stay in line with the toes. How far you squat will depend on the flexibility of your inner thighs, so only go as far as you comfortably can.  Watch the demo here.

Wall Squat with Medicine Ball Hold.  A variation on the wall squat is to squeeze a medicine ball between the knees. This targets more inner thigh at the same time you're firing the muscles of the quads, glutes and hamstrings for added intensity. Watch the demo here.

Goblet Squat.  Goblet Squats are a fantastic squat variation, especially if having a weight on your back, like in barbell squats, is awkward or uncomfortable. Holding the weight in front and close to your body will help you keep your torso upright as you squat down, protecting the back and the knees. Watch the demo here.

Marching Wall Squats.  I love to use these to fire up my glutes as part of a warm-up for leg day.  They build endurance and pre-exhaust your legs to maximize muscle growth. As an added bonus, this move challenges us to engage our core to stay balanced. Watch the demo here.

Plie Squat Pickups.  Plie Squat Pickups is a dynamic version of a basic plie squat by adding some intensity. The idea is to squat low to place the weight on the floor, stand up, then squat back down to pick up the weight in the other hand. The key to this squat is to, first, use a heavy weight to get the most out of the move. Second, try to get as much squat as possible - In other words, more squat, less reach. Keep your torso up rather than rounding at the back. If you're inner thighs are tight, you can straddle a step or raised platform to make the move easier. Watch the demo here.

If you’ve been sticking with basic squats week after week, shake up your routine with these variations!


P.S.  Registration is closing soon for the next round of the Chiseled program.  We start on Monday and there a just a couple of spots left! You'll complete effective fat burning training sessions partnered with science-based nutrition strategies to help you achieve your best body ever.  Click here to register.

**Don't forget discounts are available for Returning Clients or when you sign up with a friend.  Scroll to the FAQ section here to checkout all the options.