Let's get one thing straight: squats do recruit your glutes, but they mainly fire up the quads [1] (aka, your thighs), which is why working exercises like deadlifts, hip thrusts, and kickbacks [2] is important for building up booty strength, too. That's also why we love a squat challenge that doesn't involve doing the basic movement [3] over and over — we need one that changes it up, and that's exactly what this three-minute sequence from fitness influencer Maddie Lymburner does. You'll still want to do more booty-focussed exercises [4], though this is meant to work your butt and your quads.
Like all of her fun videos, Lymburner (aka MadFit) choreographs moves to a hit song. This time it's the fun, upbeat throwback "Toxic" by Britney Spears [5]. The challenge includes slow and controlled squats, lunges, 180 jump squats to switch sides, squat pulses, and plié squats. You can see it in her face: three minutes straight is harder than you'd think.
If you are looking for home workouts from certified trainers specifically, check out these YouTube channels we recommend [6]. Plus, these trainer-led booty-band videos [7] are a great option as well.
