Legs
Bodyweight Plie Squat
Stand with feet wider than shoulder-width apart, toes turned out about 45 degrees. Engage your core, keep your chest lifted, and shoulders back.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- adductor magnus
- gluteus maximus
- quadriceps
Secondary muscles
- hamstrings
- erector spinae
- rectus abdominis
Target muscles
- hips
- legs
- glutes
How to perform
- 1
Stand with feet wider than shoulder-width apart, toes turned out about 45 degrees.
- 2
Engage your core, keep your chest lifted, and shoulders back.
- 3
Bend your knees, tracking them over your toes, and lower your hips straight down as if sitting between your heels.
- 4
Descend until your thighs are parallel to the floor or as deep as comfortable while maintaining an upright torso.
- 5
Drive through your heels and inner thighs to return to the starting position, squeezing your glutes at the top.
Safety & form
Train smart. Read these notes before adding heavy load.
