Plie Squat Video Guide

Exercise Profile

  • Strength
  • Dumbbell
  • Compound
  • Push (Bilateral)
  • Beginner
  • Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Quads Exercises Diagram Target Muscle Group

Plie Squat Overview

The dumbbell plie squat is a variation of the goblet squat and an exercise used to strengthen the muscles of the legs.

The plie squat will primarily target the quads, but will indirectly work the other muscles of the leg as well.

This exercise can be used as a beginner exercise to help you learn the squat movement pattern prior to progressing to heavier and more technically demanding squat movements.

Plie Squat Instructions

  1. Select a dumbbell and position it vertically on the floor.
  2. Setup with a wider than shoulder width stance stance and allow your arms to hang straight down to the floor.
  3. Squat down and grab the edges of the dumbbell with both hands.
  4. Keep your abs braced and drive your feet through the floor as you stand up tall.
  5. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Plie Squat Tips

  1. Toe angle is highly individual - experiment to see what feels best for you.
  2. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  3. Some forward translation of the knees over the toes is alright provided that the knees don’t deviate excessively inward or outward. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright.
  4. Neck position is highly individual as well - some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking straight ahead. Experiment with each and see which one works best for your anatomy.
  5. Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.