What are plie squats: technique of performance with a dumbbell and other weights

Sport is an amazing thing. Exercises, techniques and elements come from everywhere, sometimes retained completely and sometimes modified. One of these is the plie squat. It originates from ballet and classical choreography, where this element is the basis for other movements and combinations. It is thanks to a quality and practiced plié that ballerinas can perform complex jumps and get up on pointe. About why you should include it in your training plan, we will tell you below.

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Benefits and harms of the plié

This exercise helps to improve stretching and flexibility of the legs, as well as pump the inner thigh, which is usually not used much in classic squats. First of all, the inner surface of the thigh, quadriceps and lower leg muscles work. In addition, the load is distributed on the back and abdomen, as well as on the pelvic floor muscles, as resistance is created during the plie. It can be concluded that this technique will help to strengthen the body and improve posture. In this case, there will be no effect of “overpumped body”, the relief will become neat and beautiful.

Harm from plie squats can cause improper technique of execution, which will lead to injuries or unpleasant sensations in the body. For example, a dangerous situation becomes when you will have “piling” of the feet on the big toe or the knee will go forward.

The ideal solution is to do the exercise under the supervision of a professional teacher. If you are practicing on your own, you need to carefully control your actions. Remember the “golden” rule – it is much better to do less, but better. Gradually, it will become easier to monitor the correctness of performance, and your technique will become better, then you should increase the number of repetitions.

There are practically no restrictions for performing pliés. However, it is not recommended to perform in the presence of meniscus injuries, foot diseases and contraindications to axial loads.

Expert trainer of the Pride Fitness chain of fitness clubs

Plie squats with dumbbells or kettlebells are very popular among women, as this exercise allows you to form rounded buttocks without serious strain on the knee joints and spine. However, professional bodybuilders also practice it to work out the inner surface of the thigh, and powerlifters use it as a preparatory exercise before a heavy squat.

Plie squat technique

Stand up straight and spread your feet as wide as possible, pointing your toes outward and push your heel slightly forward.
Keep your body upright and avoid rounding your shoulders. Keep your back straight.
You can keep your arms at your sides or outstretched in front of you.
As you inhale, lower yourself down until your thighs are parallel to the floor.
Hold in this position for a few seconds and feel the tension and stretching of the muscles.
As you exhale, return to the starting position, straightening your legs.

Please note:

to properly perform a plie, you must position your knees so that your kneecaps do not extend beyond the toe line;
keep your balance by distributing your body weight between your heels and the front of your feet. You can do the exercise with support for the first time;
do not round your back or tilt your torso forward;
do not lower your head during the exercise, your gaze should be directed straight ahead.

Technique of performing plie squat with dumbbells

Take a dumbbell and place your feet shoulder-width apart, toes apart and heel pointing outwards.
Hold the dumbbell at the lowest point on your outstretched arms.
Lower yourself down smoothly as if you were sitting on a chair. Do not let your knees extend beyond the tips of your toes to avoid injury to your knee joints.
As you exhale, return to the starting position by straightening your legs.
When performing squats with dumbbells, you should not fully extend your knees at the top point, you should go straight down to keep your muscles toned and avoid muscle breaks.

Senior trainer of the international network of ballet and stretching studios LEVITA

If you perform a plié with the correct technique, the muscles of the entire body will be engaged. In classical choreography, the arm muscles are also involved, as they are in one of the positions.

Tips from a ballet and stretching coach

Now let’s consider a more classic version of plie squats, which is performed not in such a wide stance of the legs. First, it is necessary to assume the starting position.

Let’s start with the feet: beginners are recommended to perform pliés from the first or second position. In the first position, the heels are together and the toes are apart. It is not recommended to turn the foot out too much, as it can be fraught with injuries, because the knees can “roll” forward. The second position – the heels are also facing each other, and the feet are apart, but there is a distance between the heels equal to approximately the length of one of your feet. Have you positioned your feet, checked that you are not “slumping” over your big toe, and that your body weight is distributed equally? Let’s move on.

Tighten your knees, they should be tense, and your hips should be taut. The buttocks should be clenched as if you were holding a coin. Twist the pelvis, point the tailbone to the floor, straighten the lower back, tighten the abdomen. Ribs are not “inflated”, shoulders down, shoulder blades are not reduced, but down, the hand is either in one of the classical positions, or on the belt. The neck is straightened, but not stiff or tense.

From this position, begin to bend the knees. Make sure that they are directed towards the toes of the foot, this will avoid injuries. The tailbone is directed to the floor, the back is straight. Imagine that you are standing between two walls and you need to sit down: you cannot tilt your body forward or move your pelvis back. The goal is to maintain a perfectly flat position.

Bend your knees and sit down until your heels start to lift off the floor. As soon as you feel this, slowly rise up, straightening your knees all the way and even more your spine.

In order for the plie to be as effective as possible, you need to feel the resistance. Imagine that during a squat you are pushing your spine downward, pushing on a very tight spring. As you lift, try to stretch this invisible spring. Resistance is very important to get all your muscles working.

How to replace plie squats?

In ballet, plie is indispensable, as it is the basis for many other basic movements. But if there is a need to diversify the usual training, then there is certainly an alternative. It is worth paying attention to several exercises “in the parterre”, that is, on the floor.

Butterfly lying down

التقنية

Lie on your back, legs extended, heels pressed against each other, feet turned outward.
Do not bend your back and do not take it off the floor, tilt your pelvis a little.
From this position, start gathering your legs to yourself, opening your knees to the floor as much as possible and gathering them in the shape of a butterfly.
Lead them with your muscles through resistance, bring them to the maximum point and bring them back through resistance.
Keep your feet apart.

Vertical butterfly

التقنية

Lie on your back, lift your legs up to an angle of 90 degrees.
The feet are turned out, the heels are closed and turned forward, the toes are stretched.
Place your arms along your torso and press your lower back to the floor.
Start to bend your knees, pulling them apart. The feet remain closed.
Try to open them as much as possible.
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Leg extension lying on your back

التقنية

Lie on your back, raise your legs up to an angle of 90 degrees.
The feet are stretched parallel to each other.
Arms along the torso with palms down.
Knees are straight, the lower back is pressed to the floor.
Now at the expense of muscle strength, spread your legs apart.
Then bring them back.
Do not throw your feet on the floor, do it slowly, engaging the muscles.

Relief dream body – the result of hard work and long training. You should pay close attention to each exercise individually and to the complex as a whole. Look for new techniques and ways to help your body become healthier.