Think of it as
goblet squatting before back squatting.
Not exact matches
Luckily, the
goblet squat is a great progression from a bodyweight
squat before squatting with a bar.
For reference: I like to have first a 20 minutes cardio training, then work on hamstring, quadriceps, glutes and lower back specific exercices
before doing 4 sets of 10
goblet squats (I first started using 16, then 20 and now 2 * 12) and trying to go down slowly and almost (almost) jumping each rep (And I try to fire up the glutes each time, it does feel like I'm pushing the ground down).
Goblet squats, overhead
squats, bodyweight
squats, bird dogs, and Kettlebell swings can help with warming up your gluten
before a
squat set.
For example, I usually teach a client to
goblet squat to a box and then front
squat,
before teaching them a full barbell back
squat (I wrote two posts covering back
squats here and here).