Do Plié Squats
This medium-intensity exercise strengthens your glutes, quads, and hip muscles.
Contents
Steps
Getting in the Starting Position
- Stand with your feet spaced slightly wider than shoulder-width apart. Point your toes very slightly outwards.
- Hold a dumbbell by one end with both hands between your legs. Keep your head up and your back straight.
Performing the Exercise
- Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them.
- Press through your feet and push your hips forward to return to the starting position. Make sure that you keep your weight on your heels as you stand up.
Advanced Version
- To make this exercise more challenging you can use heavier weights.
- You can also hold each plié squat for a 5 to 10 seconds before you stand up.
Frequency
- Do 15 to 20 repetitions of this exercise per set on each side. Repeat until you've completed 3 to 4 sets. For best results, superset this exercise with reps of 15 to 20 Do Hip Lifts for Your Abdominals.
- In order to start seeing/feeling results, aim to do 3 to 4 sets 4 days a week for 5 to 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.
Video
Tips
- The benefits of these exercises are increased strength and flexibility in your glutes, quads, and hips.
- To make this exercise less challenging, try doing it without holding a dumbbell. Instead, place your hands on your hips.
- Keep your abs tight while performing this exercise for a more versatile effect.
Warnings
- Those with poor balance should be careful when performing this exercise. Remember to keep your abs tight and your head up to help with your balance.
- Potential injuries, specifically to the back or knees, may be incurred if this exercise is performed incorrectly are
Things You Need
- Dumbbells (optional)
- Water bottles (optional)
- Heavy books (optional)
