VARIATIONS
Dumbbell Plie Squat
Dumbbell held vertically in front of hips
This compound movement targets the quadriceps and glutes by utilizing a wide stance and outward toe angle. It also engages the core and hamstrings to stabilize the torso during the descent and ascent.
HOW TO DO IT
- Stand with feet wider than shoulder-width and toes pointed outward at roughly a 45-degree angle.
- Grip one dumbbell vertically at the base with both hands.
- Hold the weight steady in front of your hips.
- Bend your knees and push your hips straight down, keeping your knees tracking outward in the same direction as your toes, until your thighs are parallel to the floor.
- Drive through your heels to return to the starting position.
COMMON MISTAKES
- Letting the knees cave inward during the descent.
- Leaning the torso too far forward.
- Rising onto the toes instead of driving through the heels.
- Bouncing at the bottom of the squat.
TIPS
- Keep your knees aligned with your toes throughout the movement.
- Maintain an upright torso to engage the core effectively.
- Push the floor away through the entire foot, emphasizing the heels.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Load position
- Goblet (at the chest)
- Handle
- Gripping the end of a dumbbell
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Wide
SIMILAR EXERCISES
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