10 Easy 15-Minute SQUATS FOR GLUTES Workout for Women (No Equipment)

200 squats sounds like a lot. But when you break it down into 10 easy variations, it flies by.

Today’s routine covers some of the best squats for glutes — no equipment, no complicated moves.

These glutes squats are perfect for days when motivation is low but you still want to feel like you did something.

Just clear a little space, follow along, and let’s knock out these squats for glutes together.

Here’s the full workout:

Let’s start with a classic. 

Regular squats are one of the best squats for glutes, and for good reason — they work.

For this one, you’ll focus on getting your form right before anything else. 

The key? Don’t hinge your hips forward as you come up. Just plant your feet, sit back, and squeeze those glutes at the top.

Now you’re going to bring your feet in a bit closer. 

With your toes pointed straight ahead, this squat exercise shifts the focus and hits your muscles a little differently.

If you’re used to a wider stance, this one might feel awkward at first — that’s totally normal. Just remember to shift your weight back into your heels and you’ll be good.

Time to go wide! Sumo squats for glutes are great because they target your inner thighs AND your glutes at the same time.

For this variation, you’ll come all the way down, then stretch your legs and rise up onto your tip toes. 

It’s a little extra work, but that calf squeeze at the top is worth it.

You know how to do squats correctly by now — so let’s make them a bit harder.

You’ll lower into your regular squat, then add a tiny pulse at the bottom before coming back up. 

Keep your chest lifted the whole time. That small pulse is going to make your glutes work overtime.

Here’s where things pick up a little. 

You’ll step out into a regular squat, then bring it in for a narrow squat — and that counts as two reps.

These go pretty quickly, so don’t worry about speed at first. Focus on hitting each squat position properly, and the pace will come naturally.

Ready to throw some core work into your squat routine? 

For this one, you’ll come down into a regular squat and twist your torso as you rise up.

Stack your hands on top of each other and really feel the resistance in your core. Don’t forget to squeeze that glute as you twist — that’s where the real benefit is.

This variation adds a small jump between your squats, and it’s a fun way to mix up different squats in one workout.

Not feeling the jump today? No problem. Just squat, step back to center, and step to the other side instead. You’ll still get the work done.

This is another one where your core does double duty. 

You’ll squat down, and as you come up, reach for the inside of your opposite foot.

The trick is to exhale and close your rib cage as you reach. It takes a little coordination, but once you find your rhythm it’ll click.

Almost there! 

For this one, you’ll step out to the side, drop into a squat, then bring it back to center.

Keep your upper body strong and make sure you’re centering your weight before you step out again. It’s a simple move, but it’s one of those types of squats that really helps you build glutes at home.

You’re finishing this bigger glutes workout strong. 

For the last exercise, you’ll sit all the way back, hit two pulses at the bottom, then rise up through your toes.

Make sure you’re distributing your weight evenly and squeezing your calves as you come up. Two more sets and you’re done — you’ve got this!