Plie Dumbbell Squat

Also called sumo squat, plie squat and dumbbell sumo squat.

Works

Quads, plus abs, calves, glutes and hamstrings

Equipment

Dumbbells

Level

Beginner

Type

Compound

How to do it

Setup. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.

1. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
2. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
3. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
4. Repeat for the recommended amount of repetitions.

Cues

• Wide stance, toes turned out.
• Dumbbell hangs straight down.
• Knees track over the toes.
• Sit to parallel, drive up.

Common mistakes

• Knees caving in.
• Chest falling forward.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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