Plie Dumbbell Squat

Quadriceps

Plie Dumbbell Squat

LevelBeginner EquipmentDumbbell MechanicCompound ForcePush

A wide-stance squat holding a dumbbell between your legs that emphasizes the quadriceps and inner thighs.

Strength

Primary musclesQuadriceps

Secondary musclesAbdominals Calves Glutes Hamstrings

Energy burned

≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.4 kcal/min

Estimate range 32–53 kcal (±25 %)

Muscle mass worked31 %

Effort during a set13.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet wider than shoulder width and your toes turned out.
2Hold a dumbbell vertically with both hands in front of your hips.
3Keep your chest up and your core braced.

How to perform

1Bend your knees and lower your hips straight down.
2Keep your knees tracking over your toes.
3Descend until your thighs are about parallel to the floor.
4Drive through your heels to stand up and squeeze your glutes.