If you don't have a hip trainer (shown), you can hold a kettlebell or dumbbell in front of your chest, stand on the middle of a resistance band while holding either hand in each hand, or slip a small loop resistance band over your thighs as you squat. All these techniques add resistance, making the move more difficult and thus increasing the challenge to your glutes.
How to Do a Goblet Squat:
- Stand with your feet wider than shoulder-width apart and your toes pointed slightly out. Hold a dumbbell or kettlebell in front of your chest with both hands.
- Keeping your back flat and core tight, bend your knees and sit your hips back to lower into a squat.
- Pause when your thighs are parallel to the floor (or as low as is comfortable for you).
- Push into both feet to stand and return to the standing position, squeezing your glutes at the top.
- That's one rep. Do three sets of 12 reps.
