31 Days to a Better Butt – Day 17 – Goblet Squats

31 Days to a Better Butt - Goblet SquatsButt Fact: Functional body weight exercises work the multiple layers of the glutes better than weight machines.

Goblet Squats

This is the last squat variation this series covers. There are many more but these will get you started. The goblet squat not only works the lower body but also strengthens the shoulders and core. The weight helps to stabilize and align your shoulder blades, ribs, hips, and legs. Adding it to your tool box will help improve your general squat technique while improving posture and hip mobility.

  1. Stand with your feet shoulder width apart and toes pointing forward or slightly outward.
  2. Grasp the bell of a kettle bell or the head of a dumbbell with both hands and hold it vertically in front of your chest, like holding a goblet.
  3. Keep your back straight and squat down until your elbows reach your knees. Your goal is to be able to touch your elbows to the inside of your knees and your thighs are parallel to the floor.*
  4. Driving through your heels, extend your hips and knees to return to the starting position.
  5. Repeat for 15 reps.
31 Days to a Better Butt - Goblet Squat

You don’t have to squat this low to work your quads, hamstrings, and glutes.


  • Like all squats, keep your knees from caving inward.
  • Start with a very light weight to practice your form and progress slowly to avoid injury.
  • If you can only descend part of the way, don’t push it. Just do what your body allows.

*As with all exercises, you should only do what your body will safely allow. Many online fitness experts insist that you have to squat low or “ass to grass” to get any benefit from the exercise. Don’t listen to them. The fact is that the average person will get benefit as long as the leg, hip, and glute muscles fire. Many people have knee or hip issues that don’t allow for deep squatting. Instead of totally avoiding the exercise, modify it to suit your body and your restrictions.

31 Days to a Better Butt

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4 Responses to 31 Days to a Better Butt – Day 17 – Goblet Squats

  1. Okay, just did some goblet squats. Not bad! 🙂

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