This 20-Minute Squat Workout Will Take Your Glute Gains to the Next Level

Doing a workout of exclusively squats will definitely burn out your lower-body muscles.
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Ever wonder how many squats you can do until you just can't finish one more rep? Well, this workout just might get you there.

This all-squat workout will truly put your glutes to the test. Built by Carolina Araujo, NY-based certified personal trainer, this routine consists of two circuits that will challenge your lower-body strength and endurance. Prepare to be a little stiff the next morning!

Circuit 1

Do:​ all of the listed exercises for the given number of reps, repeating the circuit for 3 total sets. Pause for 60 seconds between sets and shake your legs out, Araujo says.

Move 1: Body-Weight Squat

  1. Start standing, feet hip-width apart.
  2. Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
  4. Pause for a moment at the bottom of your squat.
  5. On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.

Reps:​ 15

Move 2: Pulse Squat

  1. Start standing, feet hip-width apart.
  2. Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
  4. Pause for a moment at the bottom of your squat.
  5. On an exhale, reverse the motion by pressing through your heels and come halfway up.
  6. Then return back to the full squat.
  7. To finish, stand all the way back up. That's one rep.

Reps:​ 20

Move 3: Jump Squat

  1. Stand with feet hip-width apart.
  2. Slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
  4. On an exhale, quickly reverse the motion and jump up into the air, swinging your arms forward and over your head for momentum.
  5. Land back into a squat and get into your next rep as quickly as possible.

Reps:​ 25

Move 4: Squat Hold

  1. Stand with feet hip-width apart.
  2. Slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
  4. Hold at the bottom of the squat.

Reps:​ 1 hold for 30 seconds

Move 5: Body-Weight Squat

  1. Start standing, feet hip-width apart.
  2. Extend your arms out in front of you and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Squat down until your thighs are parallel with the floor, or as low as you can go while maintaining good form. Your knees should be over your toes and your gaze should be straight ahead.
  4. Pause for a moment at the bottom of your squat.
  5. On an exhale, reverse the motion by pressing through your heels to return to standing. As you stand, lower your arms back to your sides.

Reps:​ 10

Circuit 2

Do:​ all of the exercises in this sequence for 3 total sets, taking about a 60-second rest between sets.

Move 1: Sumo Squat

  1. Stand with your feet slightly wider than hip-width apart and your feet turned out at 45 degrees.
  2. Extend your arms out in front of you at chest height or keep them at your sides.
  3. Bend your knees to lower yourself down into a squat. Keep your chest up, back flat and knees in line with your toes.
  4. Press through your heels to return to standing.

Reps:​ 15

Tip

For an added challenge, you can hold a single dumbbell with both hands between your legs as you perform your sumo squats, Araujo says.

Move 2: Sumo Squat With Calf Raise

  1. Stand with your feet slightly wider than hip-width apart, feet turned out at 45 degrees.
  2. Extend your arms out in front of you at chest height or keep them at your sides.
  3. Bend your knees to lower yourself down into a squat. Keep your chest up, back flat and knees in line with your toes.
  4. As you press through your heels and come to standing, raise up onto the balls of your feet (tiptoes), squeezing the calves.
  5. As you bring your heels back to the ground, go directly into your next sumo squat.

Reps:​ 15

Move 3: Pop Jump Squat

  1. Start standing with feet slightly wider than hip-width apart, feet turned out at 45 degrees. Place your hands on your hips.
  2. Bend your knees and lower into a squat, keeping the chest up, back flat.
  3. Press through your heels and jump up into the air.
  4. Land with your feet together.
  5. Rebound quickly and jump back up, landing with feet wider than hip-width distance, feet turned out at 45 degrees.
  6. Go right into the squat for your next rep, continuing to alternate between feet together and feet wide with each jump.

Reps:​ 15

Move 4: Eccentric Body-Weight Squat With Hold

  1. Start standing, feet hip-width apart.
  2. Extend your arms out in front of you at chest heigh and slowly bend your knees as you push your hips back to squat down. Focus on lowering your body as if you were going to sit on a chair.
  3. Lower down for a 4-second count until your thighs are parallel with the floor (or as far as your mobility will allow).
  4. Hold the bottom of the squat for another 4 seconds.
  5. On an exhale, reverse the motion by pressing through your heels to return to standing for a 1-second count.

Reps:​ 15

Tip

To make this exercise even more challenging, you can add a pulse after your bottom 4-second hold, coming back up a few inches before lowering back down, then finally returning to standing.