LiftSetsLiftSets / Exercises / Plie Dumbbell Squat
Plie Dumbbell Squat
Works the quadriceps. Helped by the abdominals, calves, glutes, hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
quadricepsabdominalscalvesgluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | dumbbell |
|---|---|
| Level | beginner |
What to think about
- Wide stance, toes turned out.
- Knees track out over the toes.
- Chest up, sit straight down between the heels.
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.
Other exercises for the quadriceps
- Barbell Full Squat
- Barbell Hack Squat
- Barbell Lunge
- Barbell Squat
- Barbell Squat To A Bench
- Barbell Step Ups
- Barbell Walking Lunge
- Bodyweight Squat
Track it in LiftSets
Log plie dumbbell squat with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store