Exercise

Plie Dumbbell Squat

Also known as: plie squat, sumo squat, wide stance squat, dumbbell sumo squat

Plie Dumbbell Squat is a compound exercise for the quadriceps, glutes and adductors. Main target: vastus lateralis, rectus femoris, gluteus maximus and adductors. Also works: vastus medialis, biceps femoris and upper abs. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Rectus femoris Gluteus maximus Adductors

Secondary

Vastus medialis Biceps femoris Upper abs

How to do it

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.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
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.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.