Proper Glute Activation: Goblet Squats Done Right

By Jon Klipstein, U.S. Army Combat Veteran & Founder of Die Tryin Co., and Chet Nichols, IFBB Pro & Die Tryin Co. Coach

Technique coached by Chet Nichols, IFBB Pro & Die Tryin Co. Coach.

Science reviewed by Onur Oncer, BS Physiology (Phi Beta Kappa) and peer-reviewed published researcher.

Note: this video is from our UXO Supplements era — we've since rebranded to Die Tryin Co. Same team, same standards.

MOST PEOPLE SQUAT THEIR GLUTES WRONG

Here's the truth from IFBB Pro Chet Nichols: most people doing goblet squats barely touch their glutes. They bounce up and down like a yo-yo, get a little benefit, and wonder why the booty never grows. The fix isn't more weight — it's more engagement. Slow it down, hit the bottom, squeeze the glutes, and drive up.

Done right, this builds more glute with less weight. Here's exactly how.

THE WRONG WAY VS. THE RIGHT WAY

THE MIND-MUSCLE CONNECTION IS REAL

That cue to "squeeze the glutes" isn't just gym talk. According to a 2018 study in the European Journal of Sport Science, lifters who focused on contracting the target muscle grew it significantly more than those who just focused on moving the weight — nearly double the muscle thickness gain in the study. That's the whole game here: by deliberately squeezing the glutes at the bottom, you shift the work onto them instead of letting your quads and momentum take over.

WHY LIGHTER WEIGHT WINS

This is the part that surprises people. When you actually do it right — slow, full depth, hard squeeze — you'll need a lot less weight. Chet uses around a 20-pound dumbbell, and that's plenty. Pile on more and you'll just turn it back into a fast, momentum-driven quad exercise. The goal is glute tension, not a heavy number, and it works the same whether you're a guy or a girl. To layer this into a full lower-body session, see Jenna's leg & glute day and our guide to the best leg exercises.

HOW TO DO IT, STEP BY STEP

• Hold the dumbbell at your chest (goblet position), feet about shoulder-width, toes slightly out.
• Descend slowly — control the way down instead of dropping.
• Go all the way to the bottom. Full depth puts the glutes on a deep stretch.
• Pause and squeeze. This is the whole point — a deliberate glute squeeze at the bottom.
• Drive up. Push through and shoot up out of the hole, glutes leading.
• Don't yo-yo. Every rep gets the pause and squeeze — no bouncing.

If your depth is the limiter, our bench squat drill fixes that fast.

FREQUENTLY ASKED QUESTIONS

How do you activate your glutes in a squat?

Slow the descent, go all the way to the bottom, pause, and consciously squeeze your glutes before driving up. That deliberate squeeze — the mind-muscle connection — is what shifts the work onto your glutes instead of your quads.

Are goblet squats good for glutes?

Yes, when you do them with intent. The goblet position keeps you upright and lets you hit full depth, which is great for the glutes — but only if you pause and squeeze rather than bounce through the reps.

Why use lighter weight for glute activation?

Because activation beats load here. With a slow tempo and a hard squeeze, a light dumbbell (around 20 pounds) creates more glute tension than a heavy one bounced fast. Too much weight just brings your quads and momentum back into it.

Does the mind-muscle connection actually work?

Research says yes. Lifters who focused on contracting the target muscle built significantly more of it than those who only focused on moving the weight. Thinking about squeezing your glutes genuinely changes the result.

How low should I squat for glutes?

As deep as you can control with good form. Full depth puts the glutes on the longest stretch, which is exactly where you want them before you squeeze and drive up.

READY TO GEAR UP?

Build the foundation, then feed it. Support your training with creatine monohydrate, recover with Post Iso, or take the quiz to build a stack around your goals.

ALWAYS FORWARD.