Skip to content

Plie Squat

DMOOSE

Plie Squat
Table Of Contents
/g>

Exercise Description

Main Target Muscles

Quads 

Secondary Target Muscles

Calves, Abs, Adductors, Glutes, Hamstrings, Lower Back

Workout Type

Strength

Gym Gear

Dumbbells

Fitness Level

Beginner

Compound/Isolated 

Isolation

Power Move 

Push

Target Muscle Group: Quads

Plie Squat Overview

The dumbbell plie squat is a version of the goblet squat that is designed to improve the leg muscles. The plie squat will mainly engage the quadriceps, but it will also indirectly train the other leg muscles.

Before advancing to larger and more technically challenging squat movements, this exercise may be utilised as a starting exercise to help you master the squat movement pattern.

How to Do It?

  • Choose a dumbbell and place it on the floor vertically.
  • Allow your arms to hang straight down to the floor and have a wider than shoulder-width posture.
  • Squat down and take both hands on the dumbbell's edges.
  • As you stand tall, brace your abs and force your feet into the floor.
  • Return to the starting position slowly and repeat for the appropriate amount of reps.

Plie Squat Tips

  • Experiment with different toe angles to determine what feels best for you.
  • Drive through the whole foot, aiming for three points of contact: the big toe, the small toe, and the heel.
  • Some forward translation of the knees over the toes is acceptable as long as the knees do not deviate inward or outward significantly. If they wish to stay upright, those with longer femurs will have to allow their knees to come forward more.
  • Neck posture is also extremely personal; some people like a neutral neck position (keeping the chin tucked throughout the lift), while others prefer to stare straight ahead. Experiment with each to find which one suits your body the best.
  • Don't overextend the knees, but make sure they're approximately over or slightly outside the 2nd toe.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

  • Here’s the Ultimate Hydration Guide to Beat Summer Heat

    Why did the sun bring a fan to the beach? Because it wanted to make some "cool" waves! Now that we've set the tone...

  • Mental Strategies for Enhancing Workout Recovery

    Welcome to the fascinating world of workout recovery, where the physical and mental domains interlace to create a ...

  • 14/10 Intermittent Fasting: Everything You Need to Know

    Are you tired of constantly feeling bloated and sluggish after every meal? Have you tried every fad diet out there...

  • Vitamins and Minerals That You Should Take Daily

    Every day you wake up, and you have some headache, lethargy, or body aches. You immediately think about what you d...

  • How to Strengthen Your Shoulders and Get the Muscles You Want

    One of the primary goals for a gym enthusiast is getting broader shoulders. It doesn't only enhance the overall ap...

  • Top 7 Benefits of Wearing Compression Arm Sleeves

    Are you slightly confused when you spot an athlete rocking a compression sleeve? Have you ever asked yourself, is ...

  • What is Thermogenesis: A Complete Guide on How to Burn More Calories

    Taglines like "increase your metabolism," "thermogenesis," and "thermogenic" are commonplace if you've ever shoppe...

  • Endomorph Body Type: Can the Endomorph Diet Help You Lose Weight?

    When it comes to fitness and nutrition, it's vital to understand that one size does not fit all. Our bodies are un...

  • Unscrambling the Benefits of Eggs for Muscle-Building!

    Eggs have long been a subject of debate and research, especially for bodybuilders and athletes who seek to optimiz...

  • Learn Effective Tricks to Boost Exercise Motivation!

    We all know exercise is beneficial, yet many struggle to find the motivation to get moving. According to the Natio...

  • Start your fitness journey today!

    Take an extra 10% off your order.

    reach out

    Toll Free: (833) 366-6733

    support@dmoose.com

    5700 Crooks Road, Troy, Michigan 48098

    *By submitting this form you are signing up to receive our emails and can unsubscribe at any time.