Goblet squat (heavy dumbbell)
4 sets · 8–10
Ribs stacked over your pelvis, chest proud, knees tracking over your toes. Sit hips down and back, brace, and drive through mid-foot.
Training for an hourglass shape means building your glutes, upper back and shoulders with progressive overload, while eating enough protein to grow. Here's how coach Amy Cheri structures it.
Follow it inside the Muscle & Sculpt track, or get it programmed for you with 1:1 coaching.
The same alignment notes that show under each exercise in the Hourglass workouts.
Neutral spine, ribs stacked over your pelvis, knees tracking over your toes. Brace your core, and hinge from the hips when the move asks you to bend.
Ribs stacked over your pelvis, chest proud, knees tracking over your toes. Sit hips down and back, brace, and drive through mid-foot.
Front knee tracks over the toes, torso tall, ribs over the pelvis. Lower straight down and drive through the front heel.
Band above the knees, a soft bend in the knees, ribs over the pelvis. Step sideways and keep the knees tracking over the toes. Hips stay level.
Hips stay square and the lower back stays quiet. Move from the hip, and stop before the pelvis tips.
Lower back heavy, ribs knitted down. Exhale as the arm and leg reach, and only go as far as the back stays quiet.
Elbow under the shoulder, body in one line, hips lifted. Ribs stacked, neck long. Don't let the hips sag or roll open.