FitCi
Plie Dumbbell Squat is a compound exercise targeting the legs: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: glutes. Equipment: dumbbell, kettlebell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set your feet wide and turn your toes out about 45 degrees
- Hold one dumbbell vertically with both hands between your legs
- Keep your torso upright and lower your hips straight down
- As your thighs approach parallel, feel the stretch in your inner thighs
- Drive through your heels to stand and squeeze your glutes at the top
Coaching tip
Keep your knees tracking over your toes all set long; you should feel the inner thighs stretching.
Caution
Skip this move or ask a professional first if you have pain or an injury in: knee, hip. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Bodyweight Squat, Wall Sit
- Same muscle, different equipment: Barbell Back Squat, Front Squat, Leg Press
More legs exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.