"This is the best squat to feel your glutes the most," Tara told POPSUGAR. "Because the weight is in front, you are hinging and leaning slightly forward," then pushing through your heels and squeezing your glutes when you stand.
- Stand with your feet slightly wider than hip-distance apart, with your toes pointed slightly outward.
- Hold a heavy kettlebell (20 to 40 pounds) in front of you with palms facing each other. Either hold it upside down at the base (as pictured) or right side up by the lower portion of the handle (aka the horns). Pull your elbows in toward your sides.
- Keep your chest lifted, and squat down until your thighs are parallel to the ground. The kettlebell and your arms should stay inside of your legs and close to your body at all times.
- Pause, then slowly stand back up.
- This counts as one rep.
Image Source: Getty / jeffbergen