Plie Dumbbell Squat
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.
How to program the Plie Dumbbell Squat
Sets and reps
As a compound movement, the Plie Dumbbell Squat responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Plie Dumbbell Squat is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Plie Dumbbell Squat work?
The Plie Dumbbell Squat primarily targets the Quadriceps. It also recruits the Abdominals, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Plie Dumbbell Squat?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Plie Dumbbell Squat should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
