Breathing
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
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The Plie Dumbbell Squat primarily works the quadriceps, with the abdominals, calves, glutes and hamstrings supporting the movement. It is a strength movement performed with dumbbell.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale before or during the controlled descent, then exhale as you stand. Maintain trunk support without holding your breath for the whole repetition.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same dumbbell setup, range of motion and recording method when comparing Plie Dumbbell Squat sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Quadriceps is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the quadriceps using something else.
Related
Related movements
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