How to Do Plié Squats ~ About 4dsense

Method 1 of 4: Getting in the Starting Position

1
Stand with your feet spaced slightly wider than shoulder-width apart. Point your toes very slightly outwards.
1. 2
  Hold a dumbbell by one end with both hands between your legs. Keep your head up and your back straight.
Method 2 of 4: Performing the Exercise
1. 1
  Lower yourself into a sitting position. Your thighs should be as parallel to the floor as you can get them.
2. 2
  Press through your feet and push your hips forward to return to the starting position. Make sure that you keep your weight on your heels as you stand up.
Method 3 of 4: Advanced Version
1. 1
  To make this exercise more challenging you can use heavier weights.
2. 2
  You can also hold each plié squat for a 5 to 10 seconds before you stand up.
Method 4 of 4: Frequency
1. 1
  Do 15 to 20 repetitions of this exercise per set on each side. Repeat until you've completed 3 to 4 sets. For best results, superset this exercise with reps of 15 to 20 hip raises.
2. 2
  In order to start seeing/feeling results, aim to do 3 to 4 sets 4 days a week for 5 to 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

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