Plie Dumbbell Squat

How to do the Plie Dumbbell Squat

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.

Muscles worked

Role	Muscles
Primary	quads
Secondary	abs, calves, glutes, hamstrings
Equipment	dumbbell
Difficulty	beginner
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell

Harder than the Plie Dumbbell Squat

Reverse Band Power Squat expert · Barbell Box Squat with Bands expert · Barbell Power Jerk expert · Barbell

Superset the Plie Dumbbell Squat with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Stiff-Legged Dumbbell Deadlift hamstrings Dumbbell Clean hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Plie Dumbbell Squat work?

The Plie Dumbbell Squat primarily works the quads, with the abs, calves, glutes, and hamstrings as secondary movers. Barbell Full Squat, Barbell Lunge, and Barbell Squat train the same muscle, across 9 equipment types.

What equipment do you need for the Plie Dumbbell Squat?

Dumbbells. Without dumbbells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Plie Dumbbell Squat suitable for beginners?

Yes, the Plie Dumbbell Squat is rated beginner. Reverse Band Power Squat, Box Squat with Bands, and Power Jerk are the progressions from here.

Where should the Plie Dumbbell Squat go in a workout?

Early — the Plie Dumbbell Squat is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Stiff-Legged Dumbbell Deadlift and Dumbbell Clean later.

Similar exercises

Barbell Full Squat Barbell Barbell Lunge Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Barbell Step Ups Barbell Barbell Walking Lunge Barbell