Fitwirr


Dumbbell goblet squats.

It seems shaped backside is more fashionable than ever these days.

Starting with Kim Kardashian, Rihanna, Jen Selter, and a new upcoming fitness icon, Paige Hathaway, girls can't stop showing their shapely rounded butt in their bikini.

Apparently, cheeky buns obsessions are coming from men's desire. According to Cosmopolitan Magazine, butt is one of the men's most desired body parts in women.

I guess, we can say that everywhere you turn, eyes are on the bottoms. 

Whatever the shape of your butt, chances are you too are looking to improve yours. 

The good news is, we definitely know all the secrets to a perfectly shaped derriere

So let's get started. 

There are a few more butt exercises that deserve to be on the list, but goblet squat is high on our list. 

It's a must-do in your glute building workout.

The Goblet Dumbbell Squat is similar to the front squat. All the loads are in the front of your body, so you are not putting pressure on the spine. (This is important especially when you have a weak back.)

As an added bonus, you also work your abs. Because the weights are in the front, it forces you to engage your core to maintain your center of gravity.

How to do Goblet Squat: 

  1. Grasp and hold a dumbbell vertically next to your chest, with both hands holding one end of the dumbbell. 
  2. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees.
  3. Pause, then slowly push yourself back to the standing position. Continue to complete the prescribed number of repetitions.

Exercise Table

Reps Sets Level Location
10-12 1-3 Easy Gym or Home

Tips:

  • Keep your torso as upright as you can and your abs engaged through the entire exercise with your lower back naturally arched. 
  • Your elbows should come as close to your knees as possible and directly pointing down towards the floor.
  • Keep your weights on your heels, not on your toes, through the entire exercise.





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