Squats are one of the best ways to get those booty gains [1] you've been working toward, but you can get to your goal a little faster with this version that's turned up just a notch.

Meet the "squat, hop, and hold." With the tiniest bit of plyo and a little bit of a hold, you'll intensify your squats and make even more progress toward your strength goals. Here's how it's done.

• Start in a squat with your feet set slightly wider than your hips and your hands clasped loosely at your chest.
• Maintain the posture of the squat as you hop your feet off the ground a few inches. Land softly on the ground and deepen the squat, keeping your weight on your heels.
• Hold the deep squat for 10 seconds to complete one rep. Perform as many reps as you can for a full minute.