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Exercise Description |
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Main Target Muscles |
Quads |
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Secondary Target Muscles |
Calves, Abs, Adductors, Glutes, Hamstrings, Lower Back |
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Workout Type |
Strength |
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Gym Gear |
Dumbbells |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolation |
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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.
