Plie Dumbbell Squat
Plie Dumbbell Squat is a beginner-level compound in the strength category that primarily works the quads. It also recruits the abs, calves, glutes and hamstrings. It is performed with dumbbells.
How to do it
- 1Hold 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.
- 2Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
- 3Slowly 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.
- 4Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
- 5Repeat for the recommended amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.