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10-minute Squat

Last week I showed you how to properly do a squat that engages your transverse abdominals.  Core engagement is important in any exercise, but particularly important when you squat!  Be sure to check it out.

Moving on…this 10-minute squat challenge is great for simultaneously building cardio endurance and muscle.  It works as a stand alone workout, easily done at home with simply a step stool and a kitchen chair.  I also use a weight bench in my home gym, and do some of these moves to warm up my muscles for a heavy squat day.

This is a good time to remind you all that the best way to build a firmer, stronger backside is with squats, deadlifts, and direct glute work like bridges and hip thrusts.  Don’t shy away from heavier weights once you have the proper core strength.  The best way to build a better butt is to add some muscle mass (not to mention a muscular butt burns a lot of calories), and this is done best by lifting heavier weights, accompanied by some direct glute work.  Stay tuned, and I’ll be posting some videos on proper form for some of these major butt-building exercise.

In the meantime, enjoy this high-intensity (HIIT) routine to get those muscles fired up!

10-Minute Squat

Aim for 3-4 Rounds:

Squat with pulse, 10 reps

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Squat with Ninja Kicks, 10 Reps


Standing Kick-Backs, 10 Reps Each Leg


Chair Step-Ups, 10 Reps Each Leg

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Lateral Squatting Box Jumps, 20 Reps

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Disclaimer: I am not a doctor or physical therapist.  Be sure to check with a doctor before you begin any exercise routine.  By performing any exercise, you are performing them at your own risk. Get Mom Strong and its parent company N&P Billing, Inc. will not be responsible or liable for any injury or harm you sustain as a result of the fitness instruction or other information shared on this site. Thank you for your understanding.

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