Plie Dumbbell Squat

a.k.a. Plie Dumbbell Squat

Differentiation: Mechanics

This variation of a squat is unique. Here is how: you flare your legs out as far as possible. This leg position engages your outer quadriceps. You also use one dumbbell for this exercise, held below waist level. Holding the dumbbell at this level increases the work done by your hamstrings. Pressure is also removed from your spine by using a dumbbell | instead of using a bar on your neck.

Starting Position

To get into starting position, do this...

1) Obtain one dumbbell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Grasp the dumbbell by the end with both hands underneath the plate end.

4) The dumbbell should be hanging perpendicular to the floor.

5) Stand upright.

6) Place your feet wider than shoulder-width apart and point your feet slightly outward.

7) Let the dumbbell hang in front of your waist.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale as you bend your knees and lower your upper body toward the floor

3) ...until your upper and lower legs form a 90-degree angle

4) ...and the dumbbell hangs in-between your legs.

5) Hold this position for a count of one second.

6) Using a controlled but forceful motion, exhale as you push with the middle to back of your feet to arrive back to the starting (standing) position.

7) Focus on using your heels to drive your body weight up and not the front of your feet.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms straight while holding the dumbbell to assure your arms are not improperly assisting in moving the dumbbell up and down.

Keep your head facing upward during the movement.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your back flat and not rounded during the movement.

Keep your upper body vertical while executing this movement.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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