Bodyweight Plie Squat

Calisthenics / Pilates / Beginner

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My Performance

Sitewide Performance

  • All
  • Male
  • Female
  • 23 reps
    average reps
  • 57 reps
    best reps
  • 13
    times logged
  • #97
    popularity rank

Average Sitewide Bodyweight Plie Squat Reps

  • 16 reps
    average reps
  • 25 reps
    best reps
  • 3
    times logged
  • #623
    popularity rank

Average Male Bodyweight Plie Squat Reps

  • 27 reps
    average reps
  • 57 reps
    best reps
  • 10
    times logged
  • #21
    popularity rank

Average Female Bodyweight Plie Squat Reps

How to do the Bodyweight Plie Squat:

Muscles Worked

Groin secondary Quads secondary Glutes secondary Hamstrings secondary Hip flexors secondary Outer thighs primary Muscles diagram

Details

The bodyweight plie squat is a calisthenics and pilates exercise that primarily targets the outer thighs and to a lesser degree also targets the groin, quads, glutes, hamstrings, and hip flexors ...more

The bodyweight plie squat is a calisthenics and pilates exercise that primarily targets the outer thighs and to a lesser degree also targets the groin, quads, glutes, hamstrings, and hip flexors.

The only bodyweight plie squat equipment that you really need is the following: . There are however many different bodyweight plie squat variations that you can try out that may require different types of bodyweight plie squat equipment or maye even require no equipment at all.

Learning proper bodyweight plie squat form is easy with the step by step bodyweight plie squat instructions, bodyweight plie squat tips, and the instructional bodyweight plie squat technique video on this page. The bodyweight plie squat is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bodyweight plie squat video, learn how to do the bodyweight plie squat, and then be sure and browse through the bodyweight plie squat workouts on our workout plans page!

Tips

  1. Be sure your abs are tight throughout the exercise and chest is up.
  2. Be sure to push your knees out to the side, not forward.
  3. Tilt your hips forward when performing the plie squat. Avoid having an arch in your lower back.
  4. Don't push your knees out past your toes when squatting down.
  5. Keep your weight on your heels and your outer soles.

Variations

  1. Place your heels on a ten pound weight plate.
  2. Hold a dumbbell with both hands to increase difficulty. Hold the dumbbell by the top of the dumbbell so that the dumbbell is perpendicular to the floor.

Types

  • Force Type: Push
  • Mechanics Type: Compound

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Tips

  1. Be sure your abs are tight throughout the exercise and chest is up.
  2. Be sure to push your knees out to the side, not forward.
  3. Tilt your hips forward when performing the plie squat. Avoid having an arch in your lower back.
  4. Don't push your knees out past your toes when squatting down.
  5. Keep your weight on your heels and your outer soles.

Variations

  1. Place your heels on a ten pound weight plate.
  2. Hold a dumbbell with both hands to increase difficulty. Hold the dumbbell by the top of the dumbbell so that the dumbbell is perpendicular to the floor.

Types

  • Force Type: Push
  • Mechanics Type: Compound