Plie Dumbbell Squat

Technique

How to perform Plie Dumbbell Squat

1. Stand wider than shoulder width with your toes turned outward to a position that lets the knees follow the feet.
2. Hold one dumbbell low between your legs with both hands supporting its upper end and your arms extended.
3. Brace your torso and bend at the hips and knees, lowering until the thighs are approximately parallel or the controlled range is reached.
4. Keep the dumbbell below you and maintain contact through the heels and both sides of the forefeet.
5. Press through the whole foot and extend the hips and knees to stand.
6. Lower into the next repetition without swinging the dumbbell or lifting the heels.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.