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Plie Dumbbell Squat

Plie Dumbbell Squat is a beginner compound dumbbell exercise that mainly works your quads, with help from your abs, calves, glutes and hamstrings.

💪 Quads🏋️ Dumbbell📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Plie Dumbbell Squat: starting position
Starting position
Plie Dumbbell Squat: end position
End position

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

Primary: QuadsSecondary: AbsSecondary: CalvesSecondary: GlutesSecondary: Hamstrings

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Plie Dumbbell Squat alternatives

Exercises that train the same main muscle, including options with other equipment.

SquatBarbell · BeginnerGoblet SquatDumbbell · BeginnerLeg PressMachine · BeginnerBodyweight SquatBodyweight · BeginnerCable DeadliftsCable · BeginnerWeighted SquatOther · Intermediate

FAQ

What muscles does the plie dumbbell squat work?

It mainly works your quads; your abs, calves, glutes and hamstrings assist.

How many sets and reps of plie dumbbell squat should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the plie dumbbell squat good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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