Start
End
Strength
Plie Dumbbell Squat
beginnerdumbbell·compound·push
Muscles Worked
Secondary
DiaphragmExternal anal sphincterexternal obliqueiliacuspsoas majorpubococcygeusAbductor digiti minimi of left footAbductor digiti minimi of right footabductor hallucisadductor hallucisextensor hallucis brevisextensor hallucis longusfibularis brevisfibularis longusfibularis tertiusFirst lumbrical of left footFirst lumbrical of right footflexor accessoriusFlexor digiti minimi brevis of left footFlexor digiti minimi brevis of right footflexor digitorum brevisflexor digitorum longusflexor hallucis brevisflexor hallucis longusFourth lumbrical of left footFourth lumbrical of right footgastrocnemiusplantarissoleustibialis posteriorgemellus inferiorgemellus superiorgluteus maximusgluteus mediusgluteus minimuspiriformisquadratus femorisbiceps femorisgracilispopliteussemimembranosussemitendinosus
How to Perform
1
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.
2
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
3
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.
4
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
5
Repeat for the recommended amount of repetitions.
Alternatives to Plie Dumbbell Squat
Same muscles, different equipment or difficulty
