As far as squats go, this is the best variation for feeling your glutes the most, Laferrara says. That's "because the weight is in front, you are hinging and leaning slightly forward," she says, which puts more emphasis on your glute muscles.
- Stand with your feet shoulder-width apart, your toes pointed slightly outward. Hold a kettlebell in front of you by the horns (the bottom edges of the handle). Pull your elbows in toward your sides.
- Keep your chest lifted, and squat until your thighs are about parallel to the ground, or as low as is comfortable for you. Keep the kettlebell close to your chest the whole time.
- Pause, then press into your heels and squeeze your glutes to stand up and return to the starting position. That's one rep.
