Plie Dumbbell Squat

Exercise / Hip, Leg

Plie Dumbbell Squat

The plie dumbbell squat is a type of squat exercise that involves holding a dumbbell with both hands while standing in a plie stance. In a plie stance, the feet are turned out at an angle while the knees are bent, and the thighs are parallel to the floor. The plie dumbbell squat targets the thighs, glutes, and inner leg muscles. The addition of dumbbells to the exercise increases resistance, making it more challenging and effective for building strength and muscle in the lower body.

How to do:

Plie Dumbbell Squat

Here’s how to do a plie dumbbell squat:

  1. Stand with your feet slightly wider than shoulder-width apart and your toes pointed outwards at a 45-degree angle. Hold a dumbbell with both hands, keeping it vertically in front of your body.
  2. Keeping your back straight and your core engaged, bend your knees and lower your body down into a squat position. Keep your chest lifted and your shoulders relaxed.
  3. Lower your body as low as you can while keeping your knees in line with your toes. Your thighs should be parallel to the ground or lower.
  4. Pause for a moment, then push through your heels to stand back up to the starting position.
  5. Repeat the squat for the desired number of repetitions.

Plie Dumbbell Squat: Benefits

Targets the inner thighs: The plie squat involves a wider stance and a deeper squat than traditional squats, which puts more emphasis on the inner thighs. This can help to tone and strengthen this often-overlooked muscle group.

Builds leg strength: The plie squat targets the quads, hamstrings, and calves, which are important muscles for everyday activities like walking, running, and climbing stairs. By strengthening these muscles, you can improve your overall leg strength and stability.

Tones the glutes: The plie squat is a great exercise for targeting the glutes, or the muscles of the butt. By adding dumbbells to the exercise, you can increase the resistance and challenge your glutes even more, leading to better muscle tone and definition.

Improves balance and stability: Because the plie squat involves a wider stance and a deeper squat, it can help to improve your balance and stability. This can translate to better performance in sports and other physical activities.

Enhances flexibility: The plie squat involves a wide range of motion, which can help to improve your flexibility over time. By incorporating this exercise into your regular workout routine, you may find that you are able to perform other exercises with greater ease and range of motion.

Plie Dumbbell Squat: Muscles Worked

Target - Quadriceps
Synergists - Gluteus Maximus
Synergists - Adductor Magnus
Synergists - Adductor Longus
Synergists - Adductor Brevis
Synergists - Gracilis
Synergists - Pectineus
Synergists - Soleus
Dynamic Stabilizers - Hamstrings
Dynamic Stabilizers - Gastrocnemius
sumo squat muscle worked