Plie Dumbbell Squat

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Quads (look at the image)

Accessory muscles

Abs, Hamstrings, Calves, Glutes

How to perform exercise

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.
Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.
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.
Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Repeat for the recommended amount of repetitions.

Caution: Failure to keep your back straight can result in back injury.

What muscles work?

If the correct technique is followed, the following muscle groups work: Quads, and auxiliary muscles: Abs, Hamstrings, Calves, Glutes

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Online workout diary
Remembers your working weight
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Exercise substitutions

You can try replacing the exercise «Plie Dumbbell Squat » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.