5-Minute Squat Challenge | 5 Ejercicios en 5 Minutos para Tonificar Glúteos

Even if your schedule is jam-packed, you have a thousand errands you need to run, and you feel exhausted by the end of the day, push yourself just that little bit further and squeeze in this 5 minute bun burner. Trust me….your booty will thank you!

So, read on, clear up some space in your bedroom, and get to squatting!

You don't need any equipment for this challenge. To up the intensity, you can add in some dumbbells. Or, check out here a more advanced glute workout with weights and a resistance band.

The 5 exercises you'll do

Before getting into the challenge itself, let's take a quick peek at the movements you'll be doing and why we've chosen them:


reto sentadillas expres pdf

1. Squat jump

Squat jump


The bodyweight jump squat is a plyometric variation of the classic exercise and does a fantastic job developing your lower body. Specifically, it helps shape up your glutes, hamstring, and quadriceps.

Thanks to its dynamic nature, this movement also recruits a larger percentage of fast-twitch muscle fibers, which contributes to your power and athleticism.

How to do it

Stand tall with your feet hip-width apart, and toes pointed slightly out. Take a breath and squat down as you bring your arms up and in front of your chest. As you're descending, push through your heels to bring yourself into a squat and simultaneously swing both arms to your sides and back.

Once you land, descend into another squat and jump again.

2. Sumo squats

Sumo squat


Sumo squats are a variation that better emphasizes your glutes. Thanks to your feet' position, you also get to emphasize your adductors better - those often-ignored inner thigh muscles.

How to do it

Stand tall and bring your feet wider than hip-width level with toes pointed forward and out. Bring your arms forward for balance, take your chest out, and take a breath. Squat down as if you were trying to sit inside a chair and descend as comfortably as you can.

Then, push through your heels to go back to the starting position, exhaling on the way up.

3. Split squats


Split squats are a unique variation that allows you to train one leg at a time and fix or prevent muscle imbalances. Similar to classic squats, this movement also strengthens your quadriceps, hamstrings, and glutes.

How to do it

Stand tall and bring one leg forward. Plant that foot firmly, and make sure your knee is directly over the ankle. Place your hands on your hips for balance, bring your shoulders back, take a breath, and bend the knee to descend into a squat. Go down as comfortably as you can - ideally until the knee of your back leg taps the floor. Push through the heel to go back to the starting position and repeat. Once you do your repetitions, bring your other leg forward and repeat.

4. Narrow squats

Narrow squat


Narrow squats are fantastic for keeping your technique in check, emphasizing your quadriceps better, and preventing undue stress on your hips. They are also more challenging to balance, which helps improve core stability and strength.

How to do it

Stand tall and assume a stance slightly narrower than your normal squat position. This will vary from person to person. Lift your arms forward for balance, bring your chest forward, and make sure your heels are firmly planted. Take a breath and descend into a squat. Go down as comfortably as you can without letting your back round. Push through your heels to squat up as you exhale on the way up.

5. Squat with side raise

squats with side raise


This variation boasts the same benefits as the regular squat but with something extra. By raising your feet to your sides, you also get to further strengthen and develop your thighs' adductors and abductors.

How to do it

Assume a regular squat stance, lift your arms forward for balance, and bring your chest out. Make sure your heels are firmly planted, take a breath, and descend into a squat. Go down as comfortably as you can - ideally until your thighs are parallel with the floor. Push through your heels to squat up. As you reach the top, raise your right leg to your side as much as you can, bring it back, and perform another squat. On your next repetition, lift the left leg. Alternate between the two.

The 5-minute Squat Challenge

Now that we've gone over the movements, let's see how they fit into this 5-minute squat challenge:

1. Squat jump30 seconds
2. Sentadillas Sumo30 seconds
3. Split squats30 seconds
4. Narrow squats30 seconds
5. Squat with side raise30 seconds
Click here to download the PDFRest for 30 seconds and repeat the circuit!

This will be one round and shouldn't take you longer than two and a half minutes. You can rest for up to thirty seconds and repeat it.

Start with fewer repetitions initially to get a feel for the challenge before pushing yourself hard. You don't want to be exhausted by the end of the third movement.

For the sake of effectiveness, you should also aim to increase the number of repetitions you do per bout. For instance, if you can only manage five to eight repetitions per exercise, aim to gradually work up to ten, twelve, and even fifteen.

We hope you enjoyed this 5 minute squat challenge!


Caty is a blogger and certified personal trainer. She loves designing workouts for different age groups.

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