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Plie Dumbbell Squat
سكوات بلييه بالدمبل
Target Muscles
Blue = primary · Gray = secondary
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- 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.
Important tips
Drive through your whole foot, not just your toes.
Keep your knees tracking over your toes.
An honest range of motion beats a heavier load.
