Legs · Dumbbell · Compound · Beginner
Plie Dumbbell Squat
PrimarySecondary
- Main muscles
- Quads
- Also working
- Core, Calves, Glutes, Hamstrings
How to do it
- 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.
Swaps on other equipment
Each has the quads as its main muscle and is also a push, on a different piece of equipment.
Other quad exercises
- One-Arm Overhead Kettlebell Squats · Kettlebell
- One-Arm Side Deadlift · Barbell
- Overhead Squat · Barbell
- Power Jerk · Barbell
- Power Snatch from Blocks · Barbell
- Quad Stretch · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake