While squats seem like an awkward movement even when they’re done well, there’s no better way to tone your glutes while engaging multiple muscle groups. One of the best compound exercises out there, squats are easy to perform anywhere, with weights or body weight only. This 7-minute squat sequence is interspersed with core and leg-focused movements to keep your heart rate up and continuously challenge your hamstrings.
The Workout: Squat It Like It’s Hot
- 20 Side Skaters (10 each leg)
- 20 Star Squats
- 15 Side Lunges to the right
- 30 second Sumo Squat Pulse
- 15 Side Lunges to the left
- 30 second Sumo Squat Pulse
- 20 Side Skaters (10 each leg)
- 20 Regular Squats
- 30 seconds High Knee Runs
- 20 Curtsy Lunges (10 each leg)
- 20 Star Squats
Instructions: Roll through the entire workout for the HIT version of this series, or take brief breaks in between exercise sets as needed to follow the HIIT version. I recommend trying to do 2-3 exercises without stopping, then taking a 30-second break before doing the next 2-3 exercises.
Equipment: Body weight only, or you have the option to hold 2.5 or 5-pound weights for the entire sequence for an added challenge.
Scroll down to see your workout in images and for brief descriptions of each move:
Side Skaters
Balancing on one foot with your standing knee slightly bent, hop to the side to land on your opposite foot. Continue to hop back and forth as if you were “skating,” alternating your standing/raised legs.
Star Squats
Come down into a low squat, touching the ground with your fingertips. Jump up into a “star” (with all legs and arms extended out straight) before landing and going back into your low squat position.
Side Lunges to the Right
Keeping your left leg stationary and stable, set your right leg out to the side into a lunge. Bring your leg back in to return to your standing starting position.
Sumo Squat Pulse
Come down into a Sumo Squat, then pulse gently for 30 seconds, keeping your back straight as you engage your glutes and hamstrings to raise your hips up and down no more than two inches above and below your squat position.
Side Lunges to the Left
Keeping your right leg stationary and stable, set your left leg out to the side into a lunge. Bring your leg back in to return to your standing starting position.
Repeat Sumo Squat Pulse
Come down into a Sumo Squat, then pulse gently for 30 seconds, keeping your back straight as you engage your glutes and hamstrings to raise your hips up and down no more than two inches above and below your squat position.
Repeat Side Skaters
Balancing on one foot with your standing knee slightly bent, hop to the side to land on your opposite foot. Continue to hop back and forth as if you were ‘skating’, alternating your standing/raised legs.
Regular Squats
With feet hip-width distance apart, tilt your hips back as you lower down into a standard squat. Push down into your heels from your hamstrings to your glutes to come back up to standing. Keep your core tight and your back straight as you squat up and down.
High Knee Runs
“Run” your knees up and down as quickly as you can, making sure to stand up tall.
Curtsy Lunge
Step one leg into a lunge slightly behind your supporting front knee, as if you were curtsying.
Repeat Star Squats
Come down into a low squat, touching the ground with your fingertips. Jump up into a “star” (with all legs and arms extended out straight) before landing and going back into your low squat position.
