How to hold a squat for twice as long, according to a personal trainer

Like planks or a sit-ups, squats are an essential movement. I can’t remember the last time I went to the gym and didn’t do at least one squat. If you want to learn how to hold a squat longer (and get a lot stronger in the process), Tatiana Lampa, a trainer with Training with T, says you do just that with a few easy moves.

“Some people may only feel their quads doing squats,” says Lampa. When you’re only using one muscle group, the workout becomes a. harder, and b. less effective. “Once you’ve gotten the hang of three strengthening exercises, you’ll be able to recruit all three major muscles [required for a squat]—the glutes, the quads, and the hamstrings.” Ready to become a super squatter?

The 3 moves that will help you hold a squat longer

1. Pause squats

Lower down into a normal squat position, then hold at the bottom for three seconds. “This is important to build awareness,” says Lampa. In other words, your body will start to learn how it should feel at the bottom of a squat.

2. Negative squats

Doing your workouts in slow motion can challenge your muscles to see every move anew. Squats are no exception. “Slowly go down to your squat for three seconds then stand up tall and squeeze your glutes,” says Lampa. “The more you incorporate ‘negative’ exercises the stronger you’ll get!”

3. Hip thrusters

Lampa declares hip thrusters her very favorite exercise—and for good reason. “[They’re] a great way to strengthen and isolate your glutes,” she says. To try it, grab a barbell (you can start with an empty one) and come to sit next to an exercise bench. place the bar on your upper thighs and your shoulders on the exercise bench. With your feet firmly planted and your knees bent, thrust your hips up to the sky. Lower back down carefully.

So you want even more butt exercises? We got you. Plus, the one mistake you may be making when you work your glutes.