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16 Squats That'll Work Your Butt Off

You know what the fastest way to a tighter, stronger, curvier, perkier butt is? Squats...and lots of 'em. 

But, let's be real, no one wants to do endless repetitions of basic, up-and-down squats (even though they work virtually every muscle in your body...as long as you're doing them correctly!). The secret to real results lies in switching things up. That's why we tapped Alex Silver-Fagan, an ACE-certified Nike trainer based in New York City, for a refresh on the basic squat, plus 15 variations that'll make you rethink getting low.

Better yet, all of the squats ahead are part of our 30-Day Squat Challenge, a month-long program that will get your rear in gear for the rest of bikini season, and beyond. Get familiar with 'em now, then follow Silver-Fagan's plan—you'll look bootylicious before you know it!

How it works: Add any mix of these moves to your routine and perform the indicated number of reps and sets.

Total Time: up to 30 minutes

You will need: No equipment

1. Basic Squat

A.

Start in a standing position, feet shoulder-width apart and hands clasped in front of chest, elbows slightly bent.

B.

Brace your abs, push your hips back and bend your knees, lowering the body into a squat. Pause at the bottom, then push back up to the starting position.

Sets:

2-3

Reps:

15-20

2. Glute Kickback

A.

Stand with your legs shoulder-width apart. Sit back into a squat, keeping your weight in your heels, and clasp your fists together in front of your chest.

B.

Lift your left leg straight behind you, keeping your hips square. Return to the squat position and repeat on the other side. That's one rep.

Sets:

2-3

Reps:

15-20

3. Jack to Squat

A.

Stand with feet hip-width apart, hands clasped at your chest, arms bent. Squat until thighs are parallel to the floor.

B.

Staying in the squat, jump out, landing with feet wide. The lower you are, the more challenging this move will be. Jump back to starting position. That's one rep.

Sets:

2-3

Reps:

15-20

4. Squat to Burpee

A.

Start in a squat, feet shoulder-width apart, hands clasped in front of you.

B.

Lean forward while maintaining the squat position and place your hands on the floor.

C.

Jump back into a plank position.

D.

Jump legs back into squat position, then explosively power off the floor to jump as high you can, arms extended straight overhead. Land back in a squat. That's one rep.

Sets:

2-3

Reps:

15-20

5. Squat Tuck Jump

A.

Stand with feet hip-width apart, toes turned out, arms by sides. Lower into a squat until butt is parallel to the floor and extend arms slightly behind you.

B.

Jump straight up, bending knees in front of hips and swinging arms forward to tap tops of thighs with elbows. Land in a squat. That's one rep.

Sets:

2-3

Reps:

15-20

6. Sumo Squat

A.

Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.

B.

Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. That's one rep.

Sets:

2-3

Reps:

15-20

7. Reach on Toes Squat

A.

Stand with feet wider than hip-width apart, knees and toes turned out slightly. Lower into a deep squat, pushing hips back and reaching fingertips to the floor, keeping spine naturally straight, chest lifted, and eyes focused ahead.

B.

Push back to standing position, then extend arms straight overhead, keeping them close to your ears as you raise up on your tiptoes. Return to start. That's one rep.

Sets:

2-3

Reps:

15-20

8. Surrender Squat

A.

Stand with feet hip-width apart and place hands on head, elbows pointing out. Lower into a squat until thighs are parallel to floor.

B.

Lower right knee to the floor.

C.

Lower left knee to the floor.

D.

Step right foot forward, knee bent at a 90-degree angle. Step left foot forward to return to starting squat position. That's one rep.

Sets:

2-3

Reps:

15-20

9. Oblique Squat

A.

Place hands on head, elbows pointing out. Stand with your feet shoulder-width apart and descend into a squat position.

B.

Press back into standing position and lift left leg higher than hip level while crunching side so left elbow taps left knee. Return to start, and repeat on the other side. That's one rep.

Sets:

2-3

Reps:

15-20

10. Jump Squat

A.

Stand with feet shoulder-width apart, hands clasped in front of chest, and descend into a squat position.

B.

Explosively push upward, jumping as high as you can. Make sure to drive through heels and not toes. Upon landing, immediately squat down. That's one rep.

Sets:

2-3

Reps:

15-20

11. Narrow Squat

A.

Start in standing position, hands clasped in front of chest, feet together.

B.

Lower into a squat until thighs are parallel to floor. Hold, then return to start. That's one rep.

Sets:

2-3

Reps:

15-20

12. Pistol Squat

A.

Stand upright with feet shoulder-width apart. Place heel of left foot on the floor slightly in front of you, toes up.

B.

Raise left leg in front of body as you push hips backwards and bend into a squat on the standing leg. If necessary, extend arms in front of you to assist with balance. Lower hips as low as possible, keeping front leg lifted. Push back to start. That's one rep.

Sets:

2-3

Reps:

15-20

13. Curtsey Squat

A.

Stand with feet hip-width apart and elbows bent, hands clasped in front of chest. Lower into a squat, thighs parallel to floor.

B.

Step right foot back and to the left, and squat an inch lower. Return to starting position. Repeat on the opposite side. That's one rep.

Sets:

2-3

Reps:

15-20

14. Split Squat

A.

Stagger your stance, with front foot 2-4 feet in front of rear foot. Stay on the toes of rear foot.

B.

Lower hips until front thigh is at least parallel to the floor. Push through the front leg's heel, and drive the hips and knees upwards, to return to the starting position. That's one rep.

Sets:

2-3

Reps:

15-20

15. Isometric Squat

A.

Stand with feet hip-width apart and arms by sides. Squat, clasping hands in front of chest, elbows bent by sides.

B.

Staying in the squat, extend left leg out to the side and tap toe to floor. Return to starting position, then repeat on the opposite side. That's one rep.

Sets:

2-3

Reps:

15-20

16. Pop Squat

A.

Stand with feet wider than shoulder-width apart and toes slightly turned out. Clasp hands in front of chest.

B.

Explosively push off feet, bringing them together as you jump into the air, arms extended at an angle behind you. Land back in the squat position. That's one rep.

Sets:

2-3

Reps:

15-20

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